Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Green plantain, steamed and mashed | 520 g | Sweet, Astringent · Cooling |
 Amaranth grain, dry-popped and crushed | 80 g | Sweet, Astringent · Neutral |
 Cumin seeds, lightly crushed | 4 g | Pungent, Bitter · Heating |
 Black pepper, freshly cracked | 3 g | Pungent · Heating |
 Ghee, melted for brushing | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
Step-by-Step Preparation
- Finish the listed preparation for the green plantain, amaranth grain, and cumin seeds before lighting the burner, and keep each addition ready in the order it will be used.
- Work the mashed plantain with crushed popped amaranth, cumin, pepper, and salt until evenly combined. Work over steady low heat for 7–9 minutes; continue when until the surface looks dry, brown freckles appear, and the center springs back.
- Form small oval cutlets, place them on a greased tray, and brush their exposed sides lightly with ghee. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Bake until set, turn the cutlets carefully, and finish when both surfaces are dry and golden. Keep the oven at 200°C (400°F) for 20–24 minutes, checking until the surface looks dry, brown freckles appear, and the center springs back.
- Set Vrat Baked Green Plantain Cutlets on a rack or heatproof board for 5 minutes so steam escapes without softening the browned surfaces; serve while the center is still warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Popped amaranth gives baked plantain cutlets a delicate crust Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: limit the portion and keep the ghee light.
USDA Nutrition Facts for Vrat Baked Green Plantain Cutlets
| Nutrient | Per 100g | Per Serving (1 serving (157g)) |
|---|---|---|
| Energy (Calories) | 201 kcal | 317 kcal |
| Protein | 2.9 g | 4.6 g |
| Total Carbohydrates | 39.2 g | 61.6 g |
| Dietary Fiber | 2.9 g | 4.5 g |
| Total Sugars | 2.1 g | 3.3 g |
| Total Fat | 4.0 g | 6.2 g |
| Calcium | 30.2 mg | 47.5 mg |
| Iron | 2.06 mg | 3.24 mg |
| Magnesium | 68.6 mg | 107.9 mg |
| Phosphorus | 100.5 mg | 158.0 mg |
| Potassium | 439 mg | 690 mg |
| Sodium | 250 mg | 393 mg |
| Zinc | 0.55 mg | 0.87 mg |
| Copper | 0.17 mg | 0.27 mg |
| Manganese | 0.60 mg | 0.94 mg |
| Selenium | 2.4 µg | 3.8 µg |
| Vitamin C | 17.3 mg | 27.2 mg |
| Vitamin A (RAE) | 24.6 µg | 38.6 µg |
| Vitamin E | 0.62 mg | 0.98 mg |
| Vitamin K | 1.1 µg | 1.7 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.61 mg | 0.95 mg |
| Vitamin B6 | 0.14 mg | 0.22 mg |
| Folate (DFE) | 10.6 µg | 16.6 µg |
| Choline | 9.7 mg | 15.3 mg |
