Hara Bhara Kebab ( Tiffin Treats for Kids )

by Tarla Dalal

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Hara bhara kebab, a green delight loaded with nutrients from paneer, spinach, chana dal and green peas. Pack this all time favourite snack with green chutney or tomato ketchup and await an empty tiffin back home.

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Hara Bhara Kebab ( Tiffin Treats for Kids ) recipe - How to make Hara Bhara Kebab ( Tiffin Treats for Kids )

Tags

Soaking Time: 1 Hour Preparation Time: 15 mins Cooking Time: 20 mins Total Time: 951 hours 35 minutes 10Makes 10 kebabs
Show me for kebabs

Ingredients

1/4 cup chana dal (split bengal gram)
2 tsp roughly chopped ginger (adrak)
2 tsp grated garlic (lehsun)
3 tsp finely chopped green chillies
1 cup roughly chopped spinach (palak) , blanched and drained
1/2 cup boiled green peas
1/2 cup grated paneer (cottage cheese)
1 tsp chaat masala
1/4 tsp garam masala
salt to taste
1/4 cup plain flour (maida) dissolved with 1/3 cup water
3/4 cup bread crumbs
oil for deep-frying

For Serving
tomato ketchup
green chutney

Method

Clean, wash and soak the chana dal for 1 hour.
Drain, add the ginger, garlic, green chillies and ½ cup of water and pressure cook for 2 to 3 whistles or until the dal is cooked. Drain out and discard any excess water.
Allow the steam to escape before opening the lid.
Add the spinach, green peas and cooked dal mixture and blend in a mixer to a coarse paste without using any water.
Add the paneer, chaat masala, garam masala, 1/4 cup bread crumbs and salt and mix well.
Divide the mixture into 10 equal portions and shape each portion into a 50 mm. (2”) flat kebabs. Shaped kebab.
Dip each kebab into the prepared flour- water paste and roll in the bread crumbs.
Heat the oil in a non-stick kadhai and deep-fry them till they are golden brown in colour from both the sides.
Serve hot with tomato ketchup and green chutney.

Handy tip

You can also cook the kebabs on a greased tava (griddle) by following the same procedure till step 5 and cook until golden brown in colour from both the sides.

Nutrient values per kebab

Energy	166 cal
Protein	4.9 g
Carbohydrates	12.2 g
Fiber	1.5 g
Fat	10.9 g
Cholesterol	0 mg
Vitamin A	60.5 mcg
Vitamin B1	0 mg
Vitamin B2	0 mg
Vitamin B3	0.2 mg
Vitamin C	0.9 mg
Folic Acid	6.7 mcg
Calcium	49 mg
Iron	0.8 mg
Magnesium	0 mg
Phosphorus	0 mg
Sodium	3.8 mg
Potassium	38.7 mg
Zinc	0.3 mg