Moong dal cutlets
Mixing lentils, spices and herbs, these crispy moong dal cutlets are a savoury treat that you’ll love every bite of. High in protein and fibre, they’re a perfect meal or snack option for diabetics, helping regulate blood sugar levels.
Prep time: 35 minutes
Cooking time: 30 minutes
Serves: 3
Serving size: 4 cutlets
Ingredients
- Yellow split moong, ½ cup (60g)
- Bengal gram or chana dal, ½ cup (60g)
- 1 medium tomato, finely chopped
- 1 medium onion, finely chopped
- 2 small green chillies, finely chopped
- Fresh coriander leaves, 2 tbsp, chopped
- Coriander powder, ½ tbsp
- Ground anardana (pomegranate seeds), ½ tbsp
- Garlic-ginger paste, 1 tsp
- Paprika, 1 tsp
- Black pepper, 1 tsp
- Salt to taste
- Olive oil for cooking, 1 tbsp
Method
- Wash both the moong and chana dal, soaking them separately for 2-3 hours (or overnight).
- Fully drain the soaked lentils, then grind them into a coarse paste without adding water. To keep their shape, they should be thick and not too watery.
- In a mixing bowl, combine the ground lentils with the coriander powder, pomegranate seeds, green chillies, tomato, onion, coriander leaves, garlic-ginger paste, paprika, salt and black pepper. Mix well.
- Take small portions of the mixture and shape them into round cutlets. They should be roughly 5cm wide and 1cm thick (don’t make them too thick or they won’t cook properly on the tava/griddle).
- Add the olive oil to a tava or griddle and spread it evenly with a brush. Put the tava/griddle on a medium heat.
- Once the oil is hot, carefully place the shaped cutlets into the pan.
- Fry the cutlets until they turn golden brown and crispy. This should take roughly 1 minute per side.
Alternate cooking option: Air fry
Once you’ve prepped your shaped cutlets, another option for cooking them is to air fry them. This will allow you to use less oil.
- Preheat your air fryer to 180°C (360°F), and place your cutlets inside. Use a cooking spray to add a little oil (this will help your cutlets crisp up).
- Air fry for 10-15 minutes (or until golden and crispy), flipping halfway through.
Nutritional information
Per serving:
Calories - 122kcal
Fat - 3.25g
Carbohydrate - 12g
Protein - 5.7g
Sodium - 2320mg
Sugar - 4.5g
Fibre - 4.25g
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