Hara Bhara Kabab
Serves 4
| Ingredients | |
|---|---|
| 3-4 medium sized boiled potatoes | ¾ cup of boiled green peas |
| 100 gms spinach | 1 tblspn chopped green chillies |
| 2 tblspns chopped green coriander | 1 tblspn chopped ginger |
| 1 tspn chaat masala | Salt to taste |
| 2 tblspns cornflour (cornstarch) | Oil for deep-frying |
Method
- Peel and grate boiled potatoes. Mash boiled green peas. Blanch spinach leaves in plenty of salted boiling water, refresh in cold water and squeeze out excess water. Finely chop. Mix grated potatoes, peas and spinach.
- Add chopped green chillies, chopped green coriander, chopped ginger, chaat masala and salt.
- Add cornflour for binding. Divide the mixture into twenty five equal portions. Shape each portion into a ball and then press it in between your palms to give it a flat tikki shape. Heat oil in a kadai.
- Deep-fry the tikkis in hot oil for three to four minutes.
- Chef’s Tip : You may also shallow fry hara bhara kabab on a griddle plate or a tawa. It is recommended that you do not use colour in this recipe. If you feel you may increase the quantity of spinach leaves to give a dark green colour. In that case add a little more cornflour/cornstarch for binding.
| Nutrient Composition of the Dish | |||
|---|---|---|---|
| Energy (Kcal) | 330 | Carotene (μg) | 1956.2 |
| Protein (g) | 3.93 | Vitamin C (mg) | 27.31 |
| Carbohydrate (g) | 21.02 | Mg (mg) | 75.51 |
| Fat (g) | 25.62 | Na (mg) | 27.15 |
| Fibre (g) | 1.74 | K (mg) | 230.5 |
| Minerals (g) | 1.243 | Mn (mg) | 0.54 |
| Calcium (mg) | 43.43 | Zn (mg) | 0.713 |
| Phosphorus (mg) | 88.0 | Cr (mg) | 0.01 |
| Iron (mg) | 1.4 | ||
Modification
- Bake/ tava cook/ tandoor cook the kebab
- 3-4 medium sized boiled potatoes
- ¾ cup of boiled green peas
- 100 gms spinach
- 1 tblspn chopped green chillies
- 2 tblspns chopped green coriander
- 1 tblspn chopped ginger
- 1 tspn chaat masala
- Salt to taste
- 2 tblspns cornflour (cornstarch)
- Oil for shallow frying 50 ml
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 218 |
| Protein (g) | 3.93 |
| Carbohydrate (g) | 21.02 |
| Fat (g) | 13.12 |
| Fibre (g) | 1.74 |
| Minerals (g) | 1.24 |