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Beetroot and Peas Cutlet
Lunch • India
How to Make Beetroot and Peas Cutlet (Traditional & Healthy Version)
Beetroot and Peas Cutlet, known as 'Chukandar aur Matar ki Tikki' in Hindi, is a vibrant and nutritious North Indian snack often relished during lunch or as a light meal. Rooted in traditional Indian flavors, this cutlet combines the earthy sweetness of beetroot (chukandar) and the subtle, fresh notes of green peas (matar), making it a delightful and colorful addition to any meal. These cutlets are typically crisped on a tawa (griddle), using minimal oil to retain their healthy goodness. In North India, especially during vibrant festivals like Holi and Diwali, vegetable cutlets are a popular choice for their ease of preparation, visual appeal, and ability to suit various dietary needs. The addition of Indian spices such as jeera (cumin), dhania (coriander), and green chilies infuses the cutlets with a burst of flavor that pleases the Indian palate. Served hot with green chutney or dahi (curd), Beetroot and Peas Cutlet is a loved choice among both adults and children. It is also a wonderful way to introduce vegetables into the diet, making it perfect for family lunches or festive gatherings. Health-conscious home cooks appreciate this dish for its use of fresh, seasonal vegetables, minimal oil, and wholesome spices. With the option to bake or air-fry, these cutlets become even healthier, fitting seamlessly into modern Indian lifestyles. Whether enjoyed as part of a lunch thali or as a standalone snack, Beetroot and Peas Cutlet offers a taste of tradition with a nutritious twist.
Ingredients(for 2 medium cutlets per serving)
- 1 cup, grated Beetroot (chukandar) (fresh, red beetroot)
- 1/2 cup Green peas (matar) (boiled and mashed)
- 1 medium, boiled & mashed Potato (aloo) (acts as binding agent)
- 1 small, finely chopped Onion (pyaz)
- 1 teaspoon Ginger-garlic paste
- 1, finely chopped Green chili (adjust to taste)
- 2 tablespoons, chopped Coriander leaves (dhaniya) (fresh)
- 1/2 teaspoon Roasted cumin powder (bhuna jeera)
- 1/2 teaspoon Red chili powder (lal mirch)
- 1/2 teaspoon Chaat masala
- to taste Salt
- 2 tablespoons Whole wheat flour (atta) or besan (for binding)
- 2 teaspoons Oil (for shallow frying on tawa)
Instructions
- 1
Wash, peel, and grate the beetroot. Boil green peas and potato until soft. Mash the peas and potato thoroughly.
5 minutes
Grate beetroot finely for even texture and quick cooking.
- 2
In a mixing bowl, combine grated beetroot, mashed peas, mashed potato, chopped onion, ginger-garlic paste, green chili, and coriander leaves.
3 minutes
Mix with clean hands for best binding.
- 3
Add roasted cumin powder, red chili powder, chaat masala, salt, and whole wheat flour (atta) or besan. Mix until the mixture binds well.
3 minutes
If mixture is too moist, add a little more flour or besan.
- 4
Divide the mixture and shape into medium-sized cutlets or tikkis.
4 minutes
Grease your palms to prevent sticking while shaping.
Why This Dish is Healthy
This recipe is a healthy choice as it is high in fiber, antioxidants, and plant-based nutrients, while being low in saturated fats and cholesterol. The use of atta or besan instead of refined flour increases the fiber content, while shallow frying on a tawa minimizes oil usage. Including a variety of colorful vegetables ensures a good balance of vitamins and minerals, supporting overall wellness and weight management.
Beetroot and peas are rich in dietary fiber, vitamins (especially folate and vitamin C), and essential minerals like potassium and iron. The cutlets provide complex carbohydrates from potato and atta, while peas add plant-based protein. The use of minimal oil and fresh ingredients makes this recipe low in saturated fat and suitable for most diet plans. The antioxidants in beetroot help boost immunity and promote heart health, making these cutlets a nutrient-dense meal option.
Pro Tips
- 💡Tip 1: Squeeze out excess moisture from grated beetroot to prevent soggy cutlets.
- 💡Tip 2: For extra crispiness, dust the cutlets lightly with atta or bread crumbs before cooking.
- 💡Tip 3: Add a pinch of amchur (dry mango powder) for a tangy twist.
Storage & Serving
Store cooked cutlets in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in an air fryer for best texture. Shaped, uncooked cutlets can be frozen for up to 1 month and cooked directly from frozen.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 115.0 kcal |
