Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Potato, cooked and mashed | 360 g | Sweet, Astringent · Cooling |
 Carrot, grated | 150 g | Sweet, Bitter · Heating |
 Green peas, cooked | 120 g | Sweet, Astringent · Cooling |
 Thick flattened rice, ground | 90 g | Sweet · Cooling |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Ghee | 18 g | Sweet · Cooling |
 Rock salt | 4 g | Salty · Cooling |
Step-by-Step Preparation
- Combine the mashed potato, carrot, peas, ground rice flakes, cilantro, cumin, and rock salt.
- Rest the mixture for ten minutes so the rice flakes absorb excess moisture.
- Shape into small flat cutlets and brush both sides lightly with ghee.
- Bake on a heated tray, turning once, until the surfaces are golden and the centers are hot.
- Rest for three minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (classical Indian household cooking tradition)
These vegetable cutlets are bound with ground rice flakes and baked rather than deep-fried. Vata: serve with a moist chutney and do not overbake. Pitta: pair with coriander chutney without chili. Kapha: keep the cutlets small and lightly brushed.
USDA Nutrition Facts for Baked Vegetable Cutlet
| Nutrient | Per 100g | Per Serving (1 serving (190g)) |
|---|---|---|
| Energy (Calories) | 123 kcal | 234 kcal |
| Protein | 3.0 g | 5.7 g |
| Total Carbohydrates | 22.1 g | 42.2 g |
| Dietary Fiber | 2.7 g | 5.1 g |
| Total Sugars | 2.3 g | 4.3 g |
| Total Fat | 2.7 g | 5.1 g |
| Calcium | 24.8 mg | 47.4 mg |
| Iron | 1.49 mg | 2.83 mg |
| Magnesium | 23.4 mg | 44.6 mg |
| Phosphorus | 67.5 mg | 128.7 mg |
| Potassium | 335 mg | 639 mg |
| Sodium | 223 mg | 425 mg |
| Zinc | 0.54 mg | 1.04 mg |
| Copper | 0.12 mg | 0.23 mg |
| Manganese | 0.32 mg | 0.60 mg |
| Selenium | 2.3 µg | 4.4 µg |
| Vitamin C | 17.4 mg | 33.2 mg |
| Vitamin A (RAE) | 198.1 µg | 378.0 µg |
| Vitamin E | 0.46 mg | 0.88 mg |
| Vitamin K | 15.0 µg | 28.6 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.11 mg |
| Niacin (Vitamin B3) | 1.56 mg | 2.98 mg |
| Vitamin B6 | 0.22 mg | 0.42 mg |
| Folate (DFE) | 68.2 µg | 130.1 µg |
| Choline | 13.5 mg | 25.8 mg |
