poha cutlet recipe | vegetable poha cutlet | veg poha pattice | healthy poha dal cutlet | iron rich cutlet |


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Poha Cutlet (  Iron Rich )

Beaten rice (poha) is made in an iron pounder that contributes for its iron content. No wonder these yummy cutlets are packed with the richness of iron! Addition of lemon juice also helps in absorption of iron.

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Poha Cutlet ( Iron Rich ) recipe - How to make Poha Cutlet ( Iron Rich )

Soaking Time:  1 hour   Preparation Time:    Cooking Time:    Total Time:     10Makes 10 cutlets
Show me for cutlets

Ingredients
2 cups thick beaten rice (poha) , washed and drained
1/4 cup yellow moong dal (split yellow gram) , washed and drained
1 tbsp finely chopped green chillies
1/4 cup finely chopped spinach (palak)
1 tbsp finely chopped coriander (dhania)
2 tsp sugar
2 tsp lemon juice
salt to taste
3 tsp oil for greasing and cooking

For Serving
healthy green chutney
Method
    Method
  1. Place the beaten rice in a sieve and hold it under running water for a few seconds. Keep aside for 2 minutes for the water to drain out completely.
  2. Soak the moong dal in enough water in a deep bowl for about an hour.
  3. Drain, add the beaten rice and green chillies and grind to a coarse paste, without using any water.
  4. Transfer the mixture into a bowl, add the spinach, coriander, sugar, lemon juice and salt and mix well.
  5. Divide the mixture into 10 equal portions and shape each portion into 50 mm. (2”) diameter flat, round cutlet.
  6. Heat a non-stick tava (griddle), grease it using 1 tsp of oil, and cook 5 cutlets using 1 tsp of oil till they turn brown in colour from both the sides.
  7. Repeat step 6 to make 1 more batch of 5 cutlets.
  8. Serve immediately with tomato ketchup or healthy green chutney.

Poha Cutlets Video by Tarla Dalal

Poha Cutlet ( Iron Rich ) recipe with step by step photos

like poha cutlet

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what is poha cutlet made off?

  1. what is poha cutlet made off? iron rich vegetable poha cutlets is made from easily available ingredients in India which are fairly cheap like  2 cups thick beaten rice (poha) , washed and drained, 1/4 cup yellow moong dal (split yellow gram) , washed and drained, 1 tbsp finely chopped green chillies,1/4 cup finely chopped spinach (palak), 1 tbsp finely chopped coriander (dhania), 1 tsp sugar, 2 tsp lemon juice and salt to taste. See below image of list of ingredients for vegetable poha cutlet.

wash and draining of yellow moong dal

  1. This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest. 
  2. Put the yellow moong dal in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water. 
  3. The moong dal is now clean. 
  4. Cover and soak the dal in warm water for at least 2 hours.  
  5. This is what the soaked yellow moong dal looks like. 
  6. Drain.
  7. Keep aside.

benefits of yellow moong dal

    1. As nourishing as yellow moong dal is, it is equally beneficial for us. Its serves correct nourishment to smallest cell of our body to nerves to various organs. Here’s the comprehensive list…. Cells & Tissues: Apart from glucose for survival, cells and tissues need proteincalcium and iron for growth and maintenance. Yellow moong dal provides all of these. Just about ¼ cup is enough to provide 12.2 gm of protein, 37.5 mg of calcium and 1.95 mg of iron.
    2. Skin: Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron(1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist. Want to have a wrinkle free and absolutely rejuvenating skin? See detailed benefits of yellow moong dal


benefits of poha

    1.  Plentiful of Carbohydrates : Most people prefer eating poha for breakfast. The reason behind it is its high carb count. A cup of poha provides approx. 46.3 gm of carbohydrates. A single serving is enough to satiate you and keep you full for hours. 
    2. Valuable Source of Iron : The high iron count (2.67 mg in a cup) of poha is because of its production process, which involves passing rice through rollers. The rice along with flattening out also retain some of the from these iron rollers. Iron is a key element to maintain the levels of hemoglobin and RBC (Red Blood Cell) count. To enhance the absorption of iron, you can simple squeeze some lemon juice on poha or accompany the delicacy made with beaten rice with a vitamin C rich fruit. 
    3. Read article on is poha healthy?


preparing poha

  1. To prepare the poha cutlets, clean and place the beaten rice or jada poha in a strainer. 
  2. Place the beaten rice on a sieve under a running tap and wash lightly to soften them. 
     
  3. Drain and leave aside for 2 minutes. 
     

preparing poha cutlets

  1. In a mixer put washed and drained beated rice.
  2. Add soaked and drained yellow moong dal.
  3. Add 1 tbsp finely chopped green chillies.
  4. Grind to a coarse paste, without using any water.
  5. Transfer the mixture into a bowl.
  6. Add 1/4 cup finely chopped spinach (palak).
  7. Add 1 tbsp finely chopped coriander (dhania).
  8. Add 1 tsp sugar. If you like it sweeter, add another tsp sugar.
  9. Add 2 tsp lemon juice.
  10. Add salt to taste. We added 3/4 tsp salt.
  11. Mix well.
  12. Knead into a dough.
  13. Divide the mixture into 10 equal portions.
  14. Shape each portion into 50 mm. (2”) diameter flat, round cutlet.

cooking poha cutlets

  1. To make poha cutlet recipe | vegetable poha cutlet | veg poha pattice | healthy poha dal cutlet | iron rich cutlet | heat a non-stick tava (griddle), grease it using 1 tsp of oil.
  2. Place 5 uncooked cutlets on the hot tava. The balance 5 can be cooked in the second batch.
  3. Press the cutlet down with a spatula while cooking to ensure uniform cooking.
  4. Lift the cutlets while cooking with a spatula to prevent them from sticking to the hot tava. Also check when bottom is turning golden brown.
  5. At about 2 minutes of cooking on a medium flame flip the cutlet over. A good time to flip when the cutlet has turned slightly light brown.
  6. Cook the other side of the poha cutler the same way. Flip over and our vegetable poha cutlet is ready.
  7. Place in veg poha pattice in a serving plate.
  8. Serve poha cutlet | vegetable poha cutlet | veg poha pattice | healthy poha dal cutlet | iron rich cutlet | hot.

tips for poha cutlets

  1. If you dry your poha for more than 2 minutes, then it may need to add water to the dough as it will be stiff. If by error you dried poha for 10 minutes, then add approx 3 tablespoons water.
  2. Grind to a coarse paste, without using any water.
  3. Press the cutlet down with a spatula while cooking to ensure uniform cooking.
  4. Serve veg poha pattice with green chutney.
  5. Serve poha cutlet with lehsun ki chutney.

health benefits of poha cutlet

  1. Poha Cutlet – a non-fried snack.
  2. With 74 calories per cutlet, this is a healthy addition to our meals. 
  3. Poha, spinach and dal contribute iron which helps in boosting our haemoglobin levels. 
  4. Two cutlets is the suggested serving size.
  5. But we do not recommend these cutlets to obese people of diabetics. 
Accompaniments

Pineapple and Papaya Passion 

Nutrient values (Abbrv) per cutlet
Energy74 cal
Protein1.8 g
Carbohydrates12.8 g
Fiber0.5 g
Fat1.7 g
Cholesterol0 mg
Sodium3.6 mg

RECIPE SOURCE : Iron Rich RecipesBuy this cookbook
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