The Amazing veg cutlet recipe for weight loss

  • Prep Time
    30 hours for soaking and sprouting
  • Cook Time
    20 min
  • Serving
    2
  • View
    143

Veg cutlet calories per piece shown here are only 48 kCal. The veg cutlet recipe has good proteins and fiber. This Vegetable cutlet may helps prevent overeating. This amazing veg cutlet recipe is best for breakfast, snacks or dinner and can be added by those following a diet..

Vegetable cutlet is one of the sought-after snacks in the Train Journeys in India.  Packed into a silver foiled disposable containers with two white breads and butter inside you can find veg cutlets for the breakfast almost in any long-distance train journeys in India that has a pantry car. Generally, these veg cutlets are made up of potatoes, sweet corn and other little vegetables mashed together coated with breadcrumbs and then deep fried, all of which makes cutlet high in carbs and calories and perhaps not suitable for a healthy diet. 

With world gradually switching to healthy diet that is low in calories, it is no surprise that veg cutlet also has to shed some calories if at all it has to find its place in the dining pate. At veg diet plans I am trying to mould the high carb high calorie recipes into a high protein low calorie recipes so that all who want to make their diet more nutritious can include recipes such as this vegetable cutlet into their meal with more nutrition than the traditional one and of course with good taste. You will also find that I have shared veg cutlet nutrition here for the readers perusal and purview. So let’s see how to make the veg cutlet recipe.This 

Recipe highlight

  1. This vegetable cutlet is free from ingredients causing gluten sensitivity
  2. If added in moderation, overweight people can have this vegetable cutlets as a meal without much addition of calories in their diet
  3. High amount of fiber in the recipe also ensures to manage cholesterol levels if elevated.
  4. Low carb content prevents excessive glycemic load on the pancreas, so people who has elevated blood sugars can also enjoy the recipe.
  5. Veg cutlets can also be added by people who has thyroid or PCOD
  6. This is also a vegan recipe because no animal-based fats or proteins are used while making this recipe

Best time to take – Breakfast or Dinner

Moderation is always a key when you want to add something into your diet. Since it contains only 48 kcal in single veg cutlet, you can add up to 4 or 5 veg cutlets along with chutney or sauce. It is recommended to set this recipe as breakfast or dinner. If you want to prepare veg cutlets as snack reduce the servings to 2 or 3 only so that calories intake will be limited. 

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Ingredients

Ingredients for making of vegetable Cutlet recipe

Nutrition

Single Veg cutlet Nutrition

  • Daily Value*
  • Calories in veg cutlet - 48.19 kCal, which is 2.41 % of the daily value for RDA of 2000 kCal,
  • Protein - 1.95 gm, that is 2.60 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
  • Carbohydrate - 6.43 gm, around 2.34 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
  • Fat - 1.49 gm, approximately 2.23 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
  • Total Fiber - 2.63 gm, nearly 6.92 % of the daily value for RDA of 38 gm,
  • Vitamin A - 36.64 mcg, which is 4.07 % of the daily value for RDA of 900 mcg,
  • Vitamin B1 - 0.03 mg, that is 2.50 % of the daily value for RDA of 1.2 mg,
  • Vitamin B2 - 0.02 mg, around 1.54 % of the daily value for RDA of 1.3 mg,
  • Vitamin B3 - 0.28 mg, approximately 1.75 % of the daily value for RDA of 16 mg,
  • Vitamin B6 - 0.06 mg, nearly 4.62 % of the daily value for RDA of 1.3 mg,
  • Vitamin B9 - 24.48 mcg, which is 6.12 % of the daily value for RDA of 400 mcg,
  • Vitamin B12 - 0 mcg, that is 0.00 % of the daily value for RDA of 2.4 mcg,
  • Vitamin C - 6.11 mg, around 15.28 % of the daily value for RDA of 40 mg,
  • Vitamin D - 0.34mcg, approximately 6.80 % of the daily value for RDA of 5mcg,
  • Vitamin E - 0.16 mg, nearly 10.67 % of the daily value for RDA of 1.5 mg,
  • Vitamin K - 5.18 mcg, which is 4.32 % of the daily value for RDA of 120 mcg,
  • Calcium - 17.42 mg, that is 1.74 % of the daily value for RDA of 1000 mg,
  • Phosphorus - 33.06 mg, around 4.72 % of the daily value for RDA of 700 mg,
  • Iron - 0.8 mg, approximately 10.00 % of the daily value for RDA of 8 mg,
  • Magnesium - 18.36 mg, nearly 4.59 % of the daily value for RDA of 400 mg,
  • Copper - 0.09 mcg, which is 0.01 % of the daily value for RDA of 900 mcg,
  • Manganese - 0.28 mg, that is 12.17 % of the daily value for RDA of 2.3 mg,
  • Molybdenum - 0.01 mcg, around 0.02 % of the daily value for RDA of 45 mcg,
  • Zinc - 0.37 mg, approximately 3.36 % of the daily value for RDA of 11 mg,
  • Chromium - 0 mcg, nearly 0.00 % of the daily value for RDA of 35 mcg,
  • Selenium - 3.35 mcg, which is 6.09 % of the daily value for RDA of 55 mcg,.
  • Soluble Fiber - 0.37 gm, that is 3.70 % of the daily value for RDA of 10 gm,
  • VitaminB7 - 0.54 mcg, around 1.80 % of the daily value for RDA of 30 mcg,
  • Total Free Sugar - 0.63 gm, approximately 1.05 % of the daily value for RDA of 60 gm,
  • Cholesterol - 0.16 mg, nearly 0.64 % of the daily value for RDA of 25 mg,
  • Potassium - 116.06 mg, which is 2.47 % of the daily value for RDA of 4700 mg,
  • Sodium - 5.61 mg, that is 0.37 % of the daily value for RDA of 1500 mg,
  • Omega 3 - 15 mg, around 2.50 % of the daily value for RDA of 600 mg,
  • Omega 6 - 491.6 mg, approximately 81.93 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult with 2000 kCal energy requirements. This may change as per age, gender and physical activities.
  • Nutrition in veg cutlet meal plate – 5 nos vegetable cutlets + chutney (or sauce)
  • Energy, kCal – 240.95
  • Protein, gm – 9.75
  • Carbohydrate, gm – 32.15
  • Fat, gm – 7.45
  • Fiber, gm – 13.15
  • You can also add 100 gm low fat curd along with it to increase protein content.

Quantity of minor spices or catchup or sauce is not considered while calculating Veg cutlet recipe Nutrition as it varies from person to person. However, you can include all the ingredients including spices as little up to 1 gram weight to calculate nutrient of your meal plate using Diet Kundali app. To calculate complete nutrition including small foods such as spices, it is recommended to generate your monthly nutritional status from the Diet Kundali app.

Download Dietkundali app

 

Frequently Asked Questions

Inside Indian cuisine, a cutlet is a stuffed mashed vegetable (potato, beans, corn, carrot) or cooked meat (such as lamb, chicken, or fish) that is fried with a batter/covering. The meats cutlet itself is cooked with spices such as onion, coriander, green chilies, cloves, lemon and salt. This particular is then coated with corn starch or an egg mix and subsequently with breadcrumbs before frying in vegetable oil or ghee. The vegetarian cutlet has no meat in it, instead the filling is a mixture of mashed potatoes, corn, beans, onion, green chilies, spices and salt. This version is more popular together with the vegetarian Indian native population. An illustration is the Aloo Tikki.

However low-calorie vegetable cutlets are made without potatoes such as the one described here.

Cutlet principally is a high calorie food as potato is used as binding vegetables. Subsequently it is deep fried in oil that adds more taste to it in addition to calories. If the vegetables quantity in the cutlet will be less, it will be high in calorie and low in nutrition which is near junk in terms of nutrition. If the cutlet is prepared as guide lined in this recipe, single piece of cutlet can have calories as low as 48 kCal and yet loaded with protein, fiber and other vitamins and minerals. Such cutlet will be more nutritious than the one made with less vegetables and with potatoes as base. This recipe is an example of how you can turn a high carb food into a low calorie, high protein, high fiber meal adoptable to ones veg diet plans..

If you are strong in other languages, we have given here a list of food names of the ingredients used to make veg cutlet and are translated into some languages for your perusal and needful

Food name – BENGAL GRAM whole, BENGAL GRAM whole is called chickpeas whole in English, Chola in  Bengali, Chana in  Gujarati , Chana in  Hindi, Kandale in  Kannada, Harbara in  Marathi , Buta in  Oriya, Othukadalai in  Tamil, Sanagalu in  Telugu, garbanzos in  Spanish and pois chiches in  French

Food name – Rice flakesRice flakes is called Flattened rice in English, Chide in  Bengali, Poha in  Gujarati , Poha in  Hindi, Avalakki in  Kannada, Poha in  Marathi , Chudaa in  Oriya, Aval in  Tamil, Atukulu in  Telugu, copos de arroz in  Spanish and flocons de riz in  French

Food name – ONION big, ONION big is called Onion in English,  Pyaj in  Bengali,   Kanda in  Gujarati , Pyaaz in  Hindi, Eruli in  Kannada, Kanda in  Marathi , Piaja in  Oriya,  Vengayam in  Tamil, Neerulli in  Telugu, Cebolla in  Spanish and Oignon in  French

Food name – GARLIC dryGARLIC dry is called Garlic in English, Rashoon  in  Bengali,  Lasan in  Gujarati , Lasan in  Hindi, Bellulli in  Kannada,  Lasun in  Marathi , Rasuna in  Oriya,  Ulipoondu in  Tamil, Velluli in  Telugu, Diente de ajo in  Spanish and Gousse d’ail in  French

    Cooking method

    Cooking Method of this vegetable cutlet

    Step 1

    Wash whole chickpeas (Bengal gram), soak for 10 hours and then cover it in a wet cloth for 24 hrs to make its sprouts.

    Step 2

    Wash and chop the veges into small pieces.

    Step 3

    Wash sprouted chickpeas and make a coarse paste in a mixer grinder without adding any water.

    Step 4

    Take the chickpeas paste into a plate, add all the chopped vegetables

    Step 5

    Rice flakes (1 cup) wash it and add it to the plate. If you are using thick rice flakes then wash, cover & Soak for 10 minutes in air. Thin rice flakes don’t need 10 mins of soaking after washing.

    Step 6

    Add coriander leaves, turmeric, coriander seeds powder and salt as per taste.

    Step 7

    Then mix all the ingredients together and mould them into a cutlet shape of your choice.

    Step 8

    Divide this dough into 10 equal parts and make cutlet mould. These cutlets may be stored for 2 days if refrigerated and may be used as evening snack too in addition to healthy diner as gluten free recipe.

    Step 9

    Heat the pan and grease it with little oil. Bake the cutlet on both sides up to 5 to 8 minutes on low – medium flame. Serve hot.

    Step 10

    This is among few very tasty low calorie foods in healthy dinner ideas as a vegan food

    Step 11

    Vegetable cutles are ready to serve.We may have 5 cutlets with salad at dinner time.

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