Poha Cutlet : Beaten rice (poha) is made in an iron pounder that contributes for its iron content. No wonder these yummy cutlets are packed with the richness of iron! Addition of lemon juice also helps in absorption of iron.

Soaking Time: 1 hour   
Preparation Time:    
Cooking Time:    
Total Time:    
Makes 10 cutlets

Ingredients

2 cups thick beaten rice (poha) , washed and drained
1/4 cup yellow moong dal (split yellow gram) , washed and drained
1 tbsp finely chopped green chillies
1/4 cup finely chopped spinach (palak)
1 tbsp finely chopped coriander (dhania)
2 tsp sugar
2 tsp lemon juice
salt to taste
3 tsp oil for greasing and cooking

For Serving
healthy green chutney

Method

  1. Place the beaten rice in a sieve and hold it under running water for a few seconds. Keep aside for 2 minutes for the water to drain out completely.
  2. Soak the moong dal in enough water in a deep bowl for about an hour.
  3. Drain, add the beaten rice and green chillies and grind to a coarse paste, without using any water.
  4. Transfer the mixture into a bowl, add the spinach, coriander, sugar, lemon juice and salt and mix well.
  5. Divide the mixture into 10 equal portions and shape each portion into 50 mm. (2”) diameter flat, round cutlet.
  6. Heat a non-stick tava (griddle), grease it using 1 tsp of oil, and cook 5 cutlets using 1 tsp of oil till they turn brown in colour from both the sides.
  7. Repeat step 6 to make 1 more batch of 5 cutlets.
  8. Serve immediately with tomato ketchup or healthy green chutney.

Nutrition Value

Value per cutlet % Daily Values
Energy 74 cal 4%
Protein 1.8 g 3%
Carbohydrates 12.8 g 4%
Fiber 0.5 g 2%
Fat 1.7 g 3%
Cholesterol 0 mg 0%
VITAMINS
Vitamin A 131 mcg 3%
Vitamin B1 (Thiamine) 0 mg 0%
Vitamin B2 (Riboflavin) 0 mg 0%
Vitamin B3 (Niacin) 0.6 mg 5%
Vitamin C 1.7 mg 4%
Vitamin E 0 mg 0%
Folic Acid (Vitamin B9) 7.8 mcg 4%
MINERALS
Calcium 8.9 mg 1%
Iron 2.6 mg 12%
Magnesium 17.9 mg 5%
Phosphorus 29.5 mg 5%
Sodium 3.6 mg 0%
Potassium 71.8 mg 2%
Zinc 0.1 mg 1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

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