Indulge in the vibrant world of Hara Bhara Kabab – a beloved vegetarian delight bursting with flavor. Crafted from a medley of fresh spinach peas and aromatic spices these delectable green kababs offer a healthy twist to traditional recipes. Find how to create these irresistible bites perfect for appetizers or snacks. A treat for both the taste buds and health conscious foodies
Hara Bhara Kabab, a popular Indian vegetarian snack or appetizer made with spinach, peas, and spices. This recipe will make approximately 10-12 kababs.
Ingredients
- 2 cups fresh spinach leaves, washed and finely chopped
- 1 cup boiled and mashed potatoes
- 1/2 cup boiled green peas, mashed
- 1/2 cup bread crumbs (or as needed for binding)
- 2-3 green chilies, finely chopped (adjust to your spice preference)
- 1/2-inch piece of ginger, grated
- 2 cloves garlic, minced
- 1/2 tsp cumin seeds
- 1/2 tsp garam masala
- 1/2 tsp chaat masala
- 1/2 tsp red chili powder (adjust to taste)
- Salt to taste
- Cooking oil for shallow frying
Instructions
1/ Blanch the Spinach
Bring a pot of water to boil and blanch the chopped spinach for 2-3 minutes. Drain and immediately rinse with cold water to retain the green color. Squeeze out excess water.
2/ Prepare the Mixture
In a mixing bowl, combine the blanched and chopped spinach, mashed potatoes, mashed green peas, bread crumbs, green chilies, ginger, garlic, cumin seeds, garam masala, chaat masala, red chili powder, and salt. Mix everything well to form a uniform mixture. If the mixture feels too wet, you can add more bread crumbs.
3/ Shape the Kababs
Divide the mixture into small portions and shape them into flat, round kababs. You can make them as big or small as you prefer.
4/ Shallow Fry
Heat a non-stick skillet or frying pan over medium heat and add a little oil. Place the shaped kababs in the skillet and cook until they turn golden brown on one side, then flip and cook the other side. Add more oil if needed to prevent sticking. Shallow fry all the kababs until they are crispy and cooked through.
Serving Hara Bhara Kabab
Serve the Hara Bhara Kabab hot with mint chutney or tamarind sauce.
Enjoy your homemade Hara Bhara Kabab as a delicious and healthy snack or appetizer!
Tips and Tricks To Make Delicious Hara Bhara Kabab
Blanch and Drain Thoroughly: When blanching spinach, make sure to drain it well and squeeze out excess water to prevent the kabab mixture from becoming too wet.
Use Fresh Ingredients: Opt for fresh spinach and peas for the best flavor and color.
Breadcrumbs for Binding: Use breadcrumbs sparingly to bind the mixture together. Add more if needed, but start with a smaller amount and increase as necessary.
Spice It Up: Adjust the spice levels (green chilies, red chili powder) to your taste preference. Hara Bhara Kababs should have a mild to moderate spice level.
Enhance Flavors: Add fresh herbs like cilantro or mint to enhance the flavors further.
Chill the Mixture: After shaping the kababs, refrigerate them for at least 30 minutes. This helps them hold their shape during frying.
Shallow Fry: Use a non-stick skillet and shallow fry the kababs with a minimal amount of oil. This gives them a crispy texture without being overly greasy.
Even Thickness: Shape the kababs evenly to ensure uniform cooking. Aim for a thickness of about 1/2 inch.
Handle with Care: Gently flip the kababs while frying to avoid breakage. Use a spatula for support if needed.
Serve with Dips: Hara Bhara Kabab pair wonderfully with mint chutney or tamarind sauce. Consider serving them with a yogurt-based dip too.
Healthy Variations: For a healthier version, you can bake the kababs in the oven. Preheat to 375°F (190°C) and bake for about 20-25 minutes, flipping halfway through.
Freeze for Later: You can also make a larger batch and freeze the shaped kababs. Just thaw and fry when needed for a quick snack or appetizer.
Enjoy your homemade Hara Bhara Kabab, a delightful and nutritious treat for veggie lovers!
NUTRITION VALUE
The nutrition value of Hara Bhara Kabab can vary based on the specific recipe and serving size. Here’s an approximate nutritional breakdown for a typical serving of Hara Bhara Kabab (one medium-sized kabab, approximately 50-60 grams)
Calories: Around 60-80 calories per kabab.
Protein: Hara Bhara Kababs are a good source of protein, providing approximately 2-4 grams of protein per kabab.
Carbohydrates: These kababs are relatively low in carbohydrates, with about 5-7 grams per kabab.
Dietary Fiber: Depending on the recipe, there might be some dietary fiber from ingredients like spinach and peas.
Fat: The fat content can vary based on the amount of oil used for frying. On average, Hara Bhara Kababs can contain around 2-4 grams of fat per kabab.
Vitamins and Minerals: Hara Bhara Kababs are rich in vitamins and minerals, primarily from the spinach and peas. They provide essential nutrients such as vitamin A, vitamin C, vitamin K, folate, and iron.
Please note that these values are approximate and can vary depending on the specific ingredients and cooking methods used in your Hara Bhara Kabab recipe. If you have specific dietary concerns or requirements, it’s a good idea to calculate the exact nutritional content based on the ingredients you use.
