NO-OIL BEETROOT CUTLETS
No oil · No potato · Pan-roasted
Makes 5 cutlets @ 30g each · ~70 kcal per cutlet
Ingredients
Base :
- Beetroot (small variety) — 3 whole
- Mixed vegetables raw (broccoli / carrot / gobhi / doodhi) — 3 cups raw
- Sattu (roasted chana flour) — 20g / 1 heaped tbsp
- Peanuts (coarsely crushed — keep chunky) — 20g / 1 heaped tbsp
Aromatics :
- Onion (finely chopped) — ¼ cup
- Garlic — ¼ cup
- Ginger-garlic paste — 1 tsp
- Green chilli — 1 (optional)
Herbs :
- Pudina (mint leaves) — 10g
- Kothimir (fresh coriander) — 10g
Spices :
- Coriander powder — ½ tsp
- Cumin powder — ½ tsp
- Amchur (mango powder) — ½ tsp
- Pav bhaji masala — ½ tsp
- Salt — to taste
MEDHOD
01
Boil & prep beetroot
Boil beetroot until very soft — small ones ~15 mins, larger up to 25 mins. Drain fully, cool, peel skin. Grate using the thinner side of the grater. Squeeze out ALL the water. Most important step — wet dough = cutlets that fall apart.
02
Cook the vegetables
Pressure cook broccoli, carrot, gobhi, doodhi with a pinch of salt and a pinch of turmeric. Drain well. Set aside.
03
Crush the peanuts
Dry-roast peanuts on low flame until golden. Once cool, crush coarsely in a mortar or one very brief mixer pulse. Visible chunks — not powder. That bite inside each cutlet is the point.
04
Roast & mash
On a dry pan, roast ¼ cup onion and ¼ cup garlic until lightly golden. Add drained vegetables and grated beetroot. Mash everything together into a rough combined mix.
05
Build the dough
Add green chilli, ginger-garlic paste, mint, coriander, and all spices to the mash. Add crushed peanuts and sattu. Mix firmly until dough holds its shape when pressed.
06
Shape @ 30g each
Take a 30g portion. Roll between your palms into a smooth ball, flatten into a round cutlet. Repeat — makes 5 cutlets from this batch.
07
Pan-roast — no oil
Heat non-stick or cast iron pan on medium. Place cutlets directly — no oil. Slow roast 15 mins one side until browned. Flip, cook 3–4 mins other side. Feels damp at first — normal, it dries as pan heats. Serve hot with green chutney.
CALORIE BREAKDOWN
Total for 5 cutlets · ~70 kcal per cutlet @ 30g
| Ingredient | Qty | Kcal |
|---|---|---|
| Beetroot (3 small ~200g) | 200g | 80 |
| Mixed vegetables | ~150g cooked | 50 |
| Sattu (roasted chana flour) | 20g | 75 |
| Peanuts (crushed) | 20g | 113 |
| Onion + garlic | ¼ cup each | 30 |
| Herbs + spices | minimal | 5 |
| TOTAL (5 cutlets) | ~353 | |
| Per cutlet @ 30g | ~70 kcal |
SERVING
- Girls — 2 cutlets
- Boys — 3 cutlets
Pair with soup + egg for a complete retreat meal.
KEY TIPS
- Squeeze beetroot water out fully — non-negotiable
- Slow flame throughout — don't rush
- Sattu alone binds — no besan, no potato needed
- Peanuts chunky — bite, not paste