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Thursday, May 23, 2019

Sattu n Mix Vegetable Kabab made in Air-Fryer

The star ingredient of today's recipe is getting featured first time in my blog is Sattu, one of the healthiest flour and the most indigenous protein sources of India, is popular to the locals of Bihar, Punjab, Madhya Pradesh, UP, and West Bengal.

Sattu, made from roasted Bengal gram(a lentil), has a near-instant cooling effect on the body and served as a sharbat(beverage) by street vendors at the peak of summer.
It is often referred as "The poor man's protein", is not only tasty, but packed with a lot of health benefits as well. It is good for suppressing diabetes and high blood pressure. It's high on protein, insoluble fiber, which makes it good for your intestines and is low on glycemic index, making it safe and beneficial for diabetics. Plus it has good proportions of iron, manganese, magnesium and is low on sodium too.
The Sharbat made with Sattu, is also a brilliant way to detoxify the system of greasy food. It also contributes generously to the growth of muscle mass. 
Some popular food items made with Sattu is Litti( a popular food item made in Bihar), Sattu Sharbat etc. Anything you add this flour into upgrades the taste instantly. I often make Sattu paratha, Sattu sharbat and Sattu kabab at home. I even add some sattu regularly in my whole wheat flour (atta) to make rotis. 

The one I'm sharing today, is very easy to make and highly delicious. It is just perfect for a side dish with your evening tea/coffee or serve as an appetizer in a party. The ingredients I used is already super healthy, to make it healthier I made them in Air-fryer. I have posted few recipes made in air-fryer. Air-fryer is hot air frying method, similar to a conventional oven. It gives the similar effect of deep frying in a pan sans oil. You do not need any oil to give the crispy, crunchy effect to your food and above all it's hassle free cooking. As no oil is involved, so definitely a healthy option. But you can shallow fry/deep fry this kabab on a pan, too.

You Need :
Sattu : 1 cup
Potato : 1, medium, boiled
Mix-vegetable(carrot, capsicum, green papaya) : 1 cup(grated)
Ginger-garlic paste : 1 tblsp.
Green chillies : 1-2, finely chopped
Coriander Powder : 1 tblsp.
Cumin Powder : 1 tblsp.
Salt to taste
Red Chilli Powder : 1-2 tsp.
Water to bind, if needed
Besan(gram flour) : 2 tblsp.
Ajwain(carom seeds) : 1 tsp.

Bread Crumb : 4 tblsp.
Oil : 1 tblsp.

How To :  
  • Boil the potatoes till they are 3/4 done. Grate other veggies. In a bowl, mash the boiled potatoes, add grated veggies, ginger-garlic paste, green chillies, cumin-coriander-chilli powder and salt. Mix everything well, now add in sattu little by little in the mix. You do not need water but if needed add 1-2 tsp. of water in the mix and make a soft dough. 
  • Carefully make kababs from the dough in any shape you want. 
  • In a bowl, make a thick besan batter just like we do to make pakoras. Add ajwain and a little salt in the batter. Take breadcrumbs on a large plate. 
  • Dip each kabab in besan batter and then place on breadcrumbs. Carefully cover the kababs with the breadcrumbs from all sides. Similarly, coat the other kababs with breadcrumbs. 
  • Heat your air-fryer in 180 degree C for 10 min. Then place 3-4 kababs at a time in the air-fryer basket (do not overcrowd it). Drizzle a little on top of each kabab and cook for 10-15 minutes or till they get brown on top. Flip to the other side, drizzle few drops of oil on top of each kabab and again cook for 10-15 minutes or till they get brown on top.
  • Your Sattu and Veggie Kabab is ready to indulge. Try them with Tomato/red chilli sauce or Imli(tamarind) chutney, even with coriander-mint chutney.

Other Recipes make in Air-Fryer :

  1.  Moist Chicken Tikka 
 This recipe I'm submitting to participate in KukClean's ( a facebook group promoting healthy and clean eating) in association with Sunreap, a brand name for Nowrangray Agro Private limited. They are one of the most trusted names in the Food & Beverages industry based in Kolkata, West Bengal and a government-approved Star Export house for wheat flour in India. Their flour milling expertise of over 25 years has made them a top manufacturer and exporter of wheat flour, wheat grains and rice grains.

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