- September 29, 2021
- by Smriti Indarapu
- 0 Like
- 0 / 5
- Cuisine: Indian
- Difficulty: Medium
- Prep Time30 hours
- Cook Time20 min
This amazing vegetable cutlet has only 48 kCal per piece. The veg cutlet has good amounts of proteins and fiber, that provides us satiety, helps to prevent overeating even during weight loss. 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 veg 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 such as veg cutlets 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.
Veg Cutlet Recipe highlight
- This vegetable cutlet is free from ingredients causing gluten sensitivity
- If added in moderation, overweight people can have this vegetable cutlets as a meal without much addition of calories in their diet
- High amount of fiber in the veg cutlets also ensures to manage cholesterol levels if elevated.
- Veg cutlet recipe is low in carbs. Low carb content prevents excessive glycemic load on the pancreas, so people who has elevated blood sugars can also enjoy the recipe.
- Veg cutlets can also be added by people who has thyroid or PCOD
- This veg cutlet is also a vegan recipe because no animal-based fats or proteins are used while making this recipe
- If you do not have thyroid, you can also prepare veg cutlets with paneer, soyabean or soya chunks which will give you variations.
- You can also try with different legumes such as red kidney beans, green gram and other pulses to make veg cutlet of your taste.
Best time for veg cutlet recipe – 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 veg cutlets 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 in your diet plans.
Ingredients for making of vegetable Cutlet recipe
Single Veg cutlet Nutrition
Veg cutlet recipe nutrition compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 veg cutlet
Macros in veg cutlet
a. Calories in veg cutlet are 48.19 kCal; as much as 2.41 % of male DRI of 2000 kCal. Therefore, it can attain 3.21 % of female DRI of 1500 kCal.
b. Protein forms 16.19 % of the calories
c. Carbs form 53.37 % of the calories in veg cutlet.
d. Fats form 27.83 % of the calories.
Calories in veg cutlet
a. Protein in veg cutlet – 1.95 gm, particularly 2.60 % of male DRI of 75 gm. Further, it can complete 3.47 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in veg cutlet – 6.43 gm, therefore, is 2.34 % of male DRI of 275 gm. Therefore, it can achieve 3.12 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in veg cutlet – 1.49 gm, notably 2.23 % of male DRI of 66.67 gm. As a result, a woman gets 2.98 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in veg cutlet – 2.63 gm, thus is, 6.92 % of male DRI of 38 gm. Consequently, females get 10.52 % of female DRI of 25 gm.
e. Soluble Fibre – 0.37 gm, particularly 3.70 % of male DRI of 10 gm. Consequently, females will get as much as 3.75 % of female DRI of 9.86 gm.
f. Total Free Sugar – 0.63 gm, which is not only 1.05 % of male DRI of 60 gm but also 1.26 % of female DRI of 50 gm.
Vitamins in veg cutlet
a. Vitamin A – 36.64 mcg, as much as 4.07 % of male DRI of 900 mcg. Furthermore, women can get as much as 5.23 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.03 mg, particularly 2.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 2.73 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.02 mg, therefore, is 1.54 % of male DRI of 1.3 mg. Besides, women also get 1.82 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.28 mg, notably 1.75 % of male DRI of 16 mg and 2.00 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.06 mg, thus is, 4.62 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.54 mcg, therefore, is 1.80 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 24.48 mcg, as much as 6.12 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 6.11 mg, therefore, is 6.79 % of male DRI of 90 mg. Further, it is 8.15 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.34 mcg, notably 6.80 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.16 mg, thus is, 1.07 % of DRI of 15 mg for males and females.
l. Vitamin K – 5.18 mcg, as much as 4.32 % of male DRI of 120 mcg and 5.76 % of female DRI of 90 mcg.
Minerals in veg cutlet
a. Calcium – 17.42 mg, particularly 1.74 % of DRI of 1000 mg for males and females.
b. Phosphorus – 33.06 mg, therefore, is 4.72 % of DRI of 700 mg for males and females.
c. Iron – 0.8 mg, notably 10.00 % of male DRI of 8 mg and 4.44 % of female DRI of 18 mg.
d. Magnesium – 18.36 mg, thus is, 4.59 % of male DRI of 400 mg and 5.92 % of female DRI of 310 mg.
e. Copper – 90 mcg, as much as 10.00 % of DRI of 900 mcg for males and females.
f. Manganese – 0.28 mg, particularly 12.17 % of male DRI of 2.3 mg and 15.56 % of female DRI of 1.8 mg.
g. Molybdenum – 0.01 mcg, therefore, is 0.02 % of DRI of 45 mcg for males and females.
h. Zinc – 0.37 mg, notably 3.36 % of male DRI of 11 mg. At the same time, women get 4.63 % of female DRI of 8 mg.
i. Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.
j. Selenium – 3.35 mcg, as much as 6.09 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.16 mg,
l. Potassium – 116.06 mg, as much as 2.47 % of DRI of 4700 mg for males and females.
m. Sodium – 5.61 mg, particularly 0.37 % of DRI of 1500 mg for males and females.
n. Omega 3 – 15 mg, therefore, is 2.50 % of DRI of 600 mg for males and females,
o. Omega 6 – 491.6 mg, not only 81.93 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of veg cutlet are approximate and may have variance.
Frequently Asked Questions
Is Veg Cutlet good for health?
Veg Cutlets are the stuffed vegetables bind together to form a shape. In most of the cases this binding agent is potato. Adding of vegetables and spices with it makes good tasty and crunchy veg cutlets. However, the quality of nutrition depends upon the quantity of vegetables other than potato. If the potato percentage is high the veg cutlet will become high in carbs and if other vegetables are more the cutlet will be healthier.
On the other hand, meat cutlets are generally deep fired. The quality of baking/frying also determines the calories in cutlet. A deep-fried cutlet will have more calories than the one baked on a flat pan with little oil.
What are cutlets made of?
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 veg 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.
Is cutlet a junk food?
Veg Cutlet principally is a high calorie food when potato is used as binding vegetables and subsequently deep fried in oil. If the vegetables quantity in the veg cutlet will be less, it will be high in calorie and low in nutrition which is near junk in terms of nutrition. If the veg cutlet is prepared as guide lined in this recipe, single piece of veg cutlet can have calories as low as 48 kCal and yet loaded with protein, fiber and other vitamins and minerals. Such veg cutlet will be more nutritious than the one made with less vegetables and with potatoes as base. This veg cutlet 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..
Food names and vegetables name Translation
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 of this vegetable cutlet
Wash whole chickpeas (Bengal gram), soak for 10 hours and then cover it in a wet cloth for 24 hrs to make its sprouts.
Wash and chop the veges into small pieces.
Wash sprouted chickpeas and make a coarse paste in a mixer grinder without adding any water.
Take the chickpeas paste into a plate, add all the chopped vegetables
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.
Add coriander leaves, turmeric, coriander seeds powder and salt as per taste.
Then mix all the ingredients together and mould them into a cutlet shape of your choice.
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.
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.
This is among few very tasty low calorie foods in healthy dinner ideas as a vegan food
Vegetable cutles are ready to serve.We may have 5 cutlets with salad at dinner time.
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