Wednesday, May 4, 2011

Green Mung(Green Bean), Paneer and Veggie Cutlets/Burgers

Have you ever checked out the ingredient list in store made veggie burgers? Either they are made out of Soy or some kind of beans with binders like potatoes or eggs. But if you have to make one with a no soy, no egg, no potato and no grain,  how do you make these cutlets. I wasn't too sure until I made cutlets. So far I have baked them at least 3 to 4 times in batches of dozens. They taste good, good for you and freezes well and can be had straight as cutlets with some tomato ketchup or chutney or can also be  had as a burger in bun with some cheese and veggies. Green Mung Bean is a very good source of protein and dietary fiber and low in glycemic index. Paneer or Cottage cheese is a good source of calcium and protein. I added powdered chia which is a good source of omega 3 and 6 and spiced up with some garam masala and red chili pepper for the extra kick. They tasted awesome. Who said healthy food doesn't taste good!!! Now getting on to the recipe.



Preparation Time - 15 Minutes

Cooking Time - 30 to 40 Minutes

Serves - 10 to 12 depending on the size





Ingredients



Sprouted Green Mung Beans - 2 Cups

Grated paneer(Cottage Cheese) - 1 Cup

Chopped mixed Veggies - 1 1/2 Cups(Onions, green, yellow, orange, red bell pepper)

Powdered Chia - 2 Tbsp

Garam Masala - 1 Tsp

Red Chili powder - 1 Tsp or to taste

Salt - 1 Tsp or to taste

Amchoor (Dried Mango powder) - 1 Tbsp or to taste

Coconut Oil - 1 Tbsp

Split Chick Pea Flour(Besan) - 1 to 2 Tbsp











Method



1) Heat a pan and add a tsp of oil. Once the oil is warm add the chopped vegetables and saute for few minutes till tender.



2) To the vegetables add the sprouted mung bean salt, red chili powder, garam masala powder and saute for 2 minutes and switch off the stove.



3) Once this is cooled down, transfer the mung bean and vegetable mixture to a food processor and blend without adding any water into a coarse mixture.



4) Preheat a baking oven to 350 Degrees Fahrenheit and line a cookie tray with parchment paper.



5) To the mung bean and veggie mixture add the grated paneer, amchoor powder, chia powder and the rest of the coconut oil and mix thoroughly to form  a dough.



6) Try to roll into a ball and flatten it with your hands and place it in the baking tray. Repeat the same thing for the rest of the dough and leave enough space between the patties.  If the dough is too sticky add a Tbsp or two of besan(split chick pea flour) to the dough.



7) Now bake for 15 to 20 minutes on each side, by flipping them in between depending on your oven.



8) Remove enjoy with some chutney, ketchup or as a burger with toasted bun, veggies, mustard and cheese or after cooling completely freeze well.





34 comments:

julie said...

lovely patties..healthy ones too !Thanx for sharing.

http://juls-tryntaste.blogspot.com/

Raji said...

Awesome looking cutlets with healthy ingredients...I always admire your healthy recipes...keep posting such healthy recipes.

Hari Chandana said...

Healthy and delicious combination.. lovely clicks !!
Indian Cuisine

Jyoti said...

wow.. fast food made healthy.. never thought of baking my cutlets.. will try it sometimes soon.. Can u tell me any substitute for chia? I have milled flaxseeds.. will that do?

Sobha Shyam said...

What a great idea dear..sure its healthy with sprouts and veggies..loved the no eggs-no potato style and baking :)

Vardhini said...

Yumm ... healthy dish. Pictures looks great.

Vardhini
VardhinisKitchen

sangee vijay said...

Wat a healthy n guilt free snack...it looks so crispy n tempting..will make a note of this...thanx for sharing!!!

Niru said...

looks delicious...

Raina said...

Sounds interesting and delicious...definitely better than store bought:)

SouthindianHome said...

Looks so tempting and delicious
South Indian Home

Miriam said...

Homemade veggie burgers ARE the best! Great recipe :), Miriam@Meatless Meals For Meat Eaters

GEETHA ACHAL said...

Healthy version...Looks so tempting and easy to make....Thanks for sharing...

Prathima Rao said...

Very tempting & healthy tikkis!!
Prathima Rao
Prats Corner

Prathibha said...

very healthy one...I do freeze these kind of patties..very handy when needed..

jayasree said...

I usually shallow fry this on tawa...Baked ones looks more like the deep fried ones sans oil. Very healthy snack

Kadhyaa... said...

thats a such lovely combo and looks yummy :)

Sum said...

Lovely recipe... Healthy too... Will try this out...

Priya said...

Wat a fabulous guilt free snack, simply inviting..

Nandini's Food said...

Very lovely cutlets! So healthy and inviting!

Prathima Shivraj said...

Very healthy cutlets, sooo tempting..
Prathima Shivraj
http://tastyvantalu.blogspot.com/

Sanyukta Gour(Bayes) said...

Healthy,protein rich n delicious burgers San...never mind having 1or2 early morning...pass me some leftovers pls...ekdam zakaas!!!
Know u from quite a time thro fb and wil often come @ur space too to Njoy ur innovative dishes...so Following uuuuuuuuuuuuuu girl..
First time here..u hv a wonderful space with mouthwatering recipes n pics...

Sanyukta
http://creativesanyukta.blogspot.com/

Priya (Yallapantula) Mitharwal said...

I love the ingredients and mainly the fact that you baked them instead of deep fry or shallow fry in pan, love it :)

Vidhya said...

The patties look great a wonderful guilt free snack.I am going to try this out soon.Chia is new to me, thank you for introducing a wonderful ingredient.

Now Serving said...

Sadhana, this is in a class of its own - What a fantastic burger and how healthy too! Would Love to try one of those - And where exactly do you live again? :)! Awesome entry for my fast food event, guest-hosted by bon Appetit - please check my blog for details :))

Sensible Vegetarian said...

Thanks a lot every body for your sweet comments really appreciate it. Jyoti yes instead of chia you can use milled flax seeds.

Swathi said...

delicious veggie cutlets love to try them.

Gulmohar said...

Hearty burgers...Got to try them sometimes..

Kurinji said...

Delicious and healthy recipe. Glad to follow u dear!
Kurinjikathambam, Event : HRH-Healthy Summer, Roundup : HRH-Puffed Rice

Maria @ Scandi Foodie said...

They look great - I love home-made veggie patties!

women-wisdom.com said...

Fantabulous presentation and tempting recipe. Yummy and love to try. Thanks.

Hamsamalini Chandrasekaran,
http://indianyummykitchen.blogspot.com

Chaitanya said...

very yummy .... love that ...tempting and inviting...
www.rajafood.blogspot.com

Alessandra said...

Your cutlets look incredibly yummy! And I love paneer!

ciao
Alessandra

Babli said...

I liked your blog very much. Cutlets looks delicious and tempting. Wonderful presentation.
You are welcome in my blogs.

Radha Rayasam said...

Most innovative recipe! Kudos, you're a sweet blessing to the modern day vegetarian!

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