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Mixed Vegetable Cutlets

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Recipe

 

Yield

12 servings

Prep

45 min

Cook

25 min

Ready

70 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
1 cup cauliflower florets
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1 cup potatoes
peeled, diced
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1 cup green peas
frozen or fresh
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1 cup green beans
1/4 inch pieces
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1 cup carrots
finely shredded
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½ cup beets
finely shredded
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¼ cup celery
finely chopped
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2 each green chili peppers
hot, quartered
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cup chickpeas (garbanzo beans)
cooked
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3 tablespoons almonds
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3 tablespoons walnuts
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3 tablespoons sunflower seeds
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1 ½ teaspoons salt
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¼ teaspoon black pepper
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½ teaspoon turmeric
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1 teaspoon garam masala
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¾ cup soy milk
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2 tablespoons cornstarch
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2 tablespoons whole-wheat flour
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cup poppy seed
white
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1 x ghee (clarified butter)
for frying
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Ingredients

Amount Measure Ingredient Features
237 ml cauliflower florets
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237 ml potatoes
peeled, diced
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237 ml green peas
frozen or fresh
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237 ml green beans
1/4 inch pieces
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237 ml carrots
finely shredded
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118 ml beets
finely shredded
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59 ml celery
finely chopped
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2 each green chili peppers
hot, quartered
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158 ml chickpeas (garbanzo beans)
cooked
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45 ml almonds
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45 ml walnuts
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45 ml sunflower seeds
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7.5 ml salt
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1.3 ml black pepper
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2.5 ml turmeric
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5 ml garam masala
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177 ml soy milk
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3E+1 ml cornstarch
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3E+1 ml whole-wheat flour
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158 ml poppy seed
white
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1 x ghee (clarified butter)
for frying
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Directions

Place the cauliflower, potatoes, fresh peas and green beans in the bottom of a pot and cover with water.

Put the carrots, beets and celery in a steaming basket, cover and place over the pot.

Cook until the vegetables are tender-crisp.

Drian, saving the water.

Add the frozen peas, defrosted first, to the steamed vegetables.

In a blender, while it is running, drop in the chilies.

Add the chick peas, nuts and seeds and process until the peas are mashed.

Some vegetable water may facilitate this.

Add the cauliflower, potatoes, fresh peas, if using, and beans.

Pulse on and off until they are coarsely mashed.

Transfer to a mixing bowl, add the steamed vegetables, salt, pepper, turmeric and garam masala.

Mix well.

Divide into portions.

Line a baking sheet with waxed paper.

Flatten a portion into an almond shaped cutlet, ½ inch thick and place on the sheet.

Cover and refrigerate for 30 minutes.

Whisk the soy milk, cornstarch and flour in a flat bowl until smooth.

Dip each cutlet into the batter, roll in poppy seeds and set aside briefly to air dry.

Heat ghee to a depth of ¾ inch.

Without crowding, fry the cutlets in batches for 2 minutes each side.

Drain and serve.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 80g (2.8 oz)
Amount per Serving
Calories 7931% from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 467mg 19%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 12%
Sugars g
Protein 6g
Vitamin A 42% Vitamin C 26%
Calcium 5% Iron 6%
* based on a 2,000 calorie diet How is this calculated?
 

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