We all have our favourite cutlet appetizer recipe. But in most recipes, potato is the main ingredient along with some other vegetables. To bind these vegetables, we often use ingredients such as cornflour, bread crumbs, and refined flours. Also, a lot of oil is used for deep frying or shallow frying the cutlets. Here we have given a healthy and nutritious makeover to traditional cutlets by using sprouted green moong dal as the main ingredient. To give them a nice crunch, we have used oats and seeds for coating. You can enjoy these cutlets with mint chutney or hummus. You can also use this cutlet to make sandwiches, burgers, pita bread wraps and other delicacies.
We hope you enjoy both cooking and eating this healthy and filling dish!
2 katori sprouted whole green gram dal (sabut moong dal)
1 medium onion
1 medium carrot
2 medium potatoes
½ katori peas
2 medium size green chillies (can be adjusted as per taste)
½ inch ginger
1 tsp salt (can be adjusted as per taste)
¼ tsp black pepper
¼ tsp jeera powder
½ tsp garam masala
½ tsp amchoor powder
¼ tsp red chilli powder (optional)
1 tsp sesame seeds
1 tsp melon seeds
1 tsp flax seeds
1 tsp pumpkin seeds
½ katori oats
Handful of coriander leaves
1 tbsp of any cooking oil for grilling
Serving: 8 cutlets
Calorific Value (per cutlet):
Energy: 82 kcal
Protein: 4 gm
Carbs: 9 gm
Fats: 4 gm
Fibre: 2 gm
Finely chop onion, green chillies and coriander leaves.
Finely grate carrot and ginger.
Boil and mash potatoes and peas.
Grind sprouted green gram dal to a coarse paste as shown in picture below.
5. Slightly dry roast oats in a pan and transfer them to a plate. Then dry roast all the
seeds and keep them on the other side of the same plate. These ingredients will be
used for coating the cutlets later.
Steps to make cutlets:
1. Mix together grinded dal, mashed potatoes and peas, grated carrot and ginger,
chopped onion and green chillies in a plate.
2. Add cumin powder, red chilli powder, black pepper powder, amchoor powder, garam
masala and salt.
3. Add finely chopped coriander leaves.
4. Mix everything together nicely to make the cutlet mixture.
5. Now with fingers of one hand scoop a ball of the mixture and place it on the palm of
your other hand. Use the fingers of your first hand to give it a shape of cutlet as
shown in picture below.
6. Prepare cutlet flattened balls from the entire mixture, and set these on a plate.
7. Place this plate close to the plate in which you have placed oats and seeds as
shown in picture below.
8. Take another empty plate and place it next to pate with oats and seeds. All these
three plates should be in the same line.
9. Now with your one hand pick one cutlet at a time and coat it first with oats and then
with seeds on front, back and sides. Once coated, use the other hand to transfer
this cutlet into empty plate placed adjacent.
(Note: It is important to keep one hand dry, else oats and seeds will stick to the hand while lifting the cutlet.)
10. Use the same procedure mentioned to coat all the cutlets.
11. Take a griller pan or tawa and heat it at a medium flame. Oil the pan and grease it
nicely with the help of a brush.
12. Once the pan is heated, placed the cutlets in the pan and let them grill/heat on a
13. After 4-5 minutes apply little oil on the top of the cutlets and flip them so that this
side also gets grilled/heated.
14. Once both the top and bottom sides get cooked, move the cutlets in a vertical
position so that its sides also get grilled/heated.
15. Once the cutlet is cooked properly, transfer them on the plate.
Your Nutri Cutlet is ready! Enjoy it with chutney or hummus, or as part of sandwiches, burgers or wraps.
If oats and seeds do not stick together easily to the cutlet, then you can make a solution of flowing consistency by mixing 1 tbsp beasn (gram flour) with ½ katori water. Coat the top and bottom of the cutlet with this besan solution using a brush. Now when you place the cutlet over the oats and seeds mixture, they will stick easily.
We have used sprouted green moong dal in this recipe, but you can also use sprouted moth dal, boiled & mashed kabuli chana or black chana or rajma.
To increase the protein content, you can add some mashed paneer along with mashed potatoes.
Know Your Ingredients
Oats are among the healthiest grains on the planet. They are high in protein and fat, fibrous, gluten free, loaded with various vitamin and minerals, and rich in various antioxidants. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness. They are fibrous which helps in feeling full for a long time, and thus helps in weight reduction.
Sprouted Moong Dal:
Pulses are one of the important sources of plant protein in the diet of Indians, especially vegetarians. Sprouting is a great cooking technique to enhance the nutritional value of whole pulses and legumes. Sprouting helps in reducing starch and anti-nutrients present in pulses and enhances the amount of various essential nutrients such as protein, folate, magnesium and manganese. Normally pulses are not rich in vitamin C, but the process of sprouting also leads to increase in this nutrient.
Seeds are generally an excellent source of protein and good fat i.e. omega 6 fatty acids. They are also rich in various antioxidants and are a good source of dietary fibre. They are rich in trace minerals required by the body, including selenium, magnesium, copper and zinc.