Low Sodium Vegetable Cutlet

Delight your taste buds with these nutritious and flavorful Low Sodium Vegetable Cutlets, a wholesome twist on a classic favorite. Packed with the goodness of mashed potatoes, grated carrots, green peas, and green beans, these cutlets offer a medley of textures and vibrant flavors, all enhanced with aromatic ginger, garlic, and freshly chopped coriander. With turmeric and black pepper adding subtle warmth, and lemon juice lending a bright, zesty kick, this recipe is both heart-healthy and flavor-forward. Coated in whole wheat bread crumbs and shallow-fried to golden perfection, these low sodium cutlets boast a satisfying crunch while remaining light and guilt-free. Ideal as an appetizer, snack, or side dish, they pair beautifully with a cooling yogurt dip or a tangy low-sodium chutney. Perfect for those seeking a healthier yet indulgent treat, this easy-to-make recipe is ready in just 35 minutes!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 medium-sized (boiled and mashed) Potato
• 1 medium-sized (grated) Carrot
• 0.5 cups (boiled and mashed lightly) Green peas
• 0.25 cups (finely chopped and steamed) Green beans
• 2 tablespoons (finely chopped) Coriander leaves
• 2 cloves (minced) Garlic
• 1 teaspoon (grated) Ginger
• 0.25 teaspoons Turmeric powder
• 0.5 teaspoons Black pepper
• 1 teaspoon Lemon juice
• 0.5 cups Whole wheat bread crumbs
• 2 tablespoons (for shallow frying) Oil
• 0.25 cups (optional, for binding if needed) Unsalted cooked quinoa or rice flour

Directions

Step 1

Boil, peel, and mash the potatoes until smooth. Set them aside in a large mixing bowl.

Step 2

Grate the carrot and lightly steam the green peas and green beans until tender. Mash the peas slightly.

Step 3

In the mixing bowl with the mashed potatoes, add the grated carrot, mashed peas, and steamed green beans.

Step 4

Add coriander leaves, minced garlic, grated ginger, turmeric powder, black pepper, and lemon juice to the vegetable mixture. Mix thoroughly to combine.

Step 5

If the mixture feels too wet to shape, add unsalted cooked quinoa or rice flour one tablespoon at a time to bind the mixture.

Step 6

Divide the mixture into 8 equal portions and shape each portion into small round or oval patties about 1/2 inch thick.

Step 7

Place the whole wheat bread crumbs on a plate. Gently coat each cutlet in bread crumbs, pressing lightly to adhere the crumbs to the surface.

Step 8

Heat 2 tablespoons of oil in a nonstick skillet over medium heat. Once the oil is hot, place the cutlets gently into the skillet, ensuring not to overcrowd.

Step 9

Shallow fry each cutlet for 2-3 minutes on each side until golden brown and crispy.

Step 10

Remove the cutlets from the skillet and place them on a paper towel-lined plate to remove any excess oil.

Step 11

Serve warm as is or with a side of low-sodium chutney or a yogurt dip for a flavorful and healthy snack!

Nutrition Facts

Serving size	(681.0g)

Amount per serving	% Daily Value*
Calories	1195.0

Total Fat 48.4g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 4.0g
Cholesterol 9mg	0%
Sodium 1390.6mg	0%
Total Carbohydrate 173.8g	0%
Dietary Fiber 21.4g	0%
Total Sugars 20.9g
Protein 29.7g	0%

Vitamin D 0IU	0%
Calcium 176.4mg	0%
Iron 8.3mg	0%
Potassium 1909.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.9%

Protein: 9.5%

Carbs: 55.6%