High Protein Hara Bhara Kebab: A Healthy & Green Snack
Do you love kebabs but worry about the oil and calories? We have the perfect solution for you!
These High Protein Hara Bhara Kebabs are green, tasty, and packed with good nutrition. They are shallow-fried or air-fried, so you can enjoy them without feeling guilty. They are crispy on the outside and soft on the inside. Whether it is a rainy evening or a party at home, these kebabs are always a hit.
About the Recipe
“Hara Bhara” means “full of greenery.” This recipe uses the goodness of fresh spinach (palak) and green peas.
Instead of using heavy potatoes to bind them, we use low-fat paneer and sattu flour. This makes the kebabs rich in protein. The best part is that we don’t deep fry them. You can shallow fry them in a pan or use an air fryer for a crunchier, healthier version. It is a great way to eat your greens in a tasty way.
Why It Is High Protein
This snack is not just tasty; it is a power pack of energy.
- Paneer: We use low-fat paneer, which is an excellent source of protein and calcium. It helps build muscles and keeps you full for longer.
- Sattu (Roasted Gram Flour): This is a secret ingredient. Sattu is famous for being very high in protein and fiber. It also helps bind the kebabs perfectly without needing too much flour.
- Green Peas: Peas are not just for taste; they are a good source of plant protein.
With all these ingredients, one serving of these kebabs gives you a strong protein boost, making it perfect for growing kids, gym-goers, or anyone wanting a healthy snack.
Taste and Texture
- Taste: The flavor is fresh and earthy. You get the taste of the spinach and peas, mixed with the spicy kick of ginger and green chillies. The roasted cumin adds a wonderful aroma that makes your mouth water.
- Texture: These kebabs are crispy on the outside, just like a tikki. Inside, they are soft and slightly grainy (coarse), not smooth like a paste. This makes them feel much more satisfied to eat.
Ingredients
Every ingredient in this recipe is chosen for health and taste:
- Spinach (Palak) & Green Peas: These give the kebabs their signature green color. They are full of iron and vitamins.
- Low-Fat Paneer: This makes the kebabs soft and creamy inside without adding too many calories. It is the main source of protein.
- Sattu or Besan: These flours act as a “glue” to hold the vegetables together. They prevent the kebabs from breaking while frying.
- Ginger & Green Chillies: They add a sharp spicy flavor that makes the kebabs taste exciting.
- Roasted Cumin Powder: This spice gives a smoky and earthy flavor that is essential for North Indian snacks.
Serving Suggestions
You can serve these kebabs in many delicious ways:
- With Chutney: Serve hot with a bowl of fresh green mint coriander chutney. The cool and tangy chutney goes perfectly with the spicy kebabs.
- With Curd Dip: A simple dip made from hung curd (thick curd) is a great low-fat option.
- Burger Patty: You can place one kebab inside a burger bun with some salad and make a healthy veggie burger.
- Tea Time Snack: Enjoy them in the evening with a hot cup of masala chai.
Variations
- Add Corn: You can add boiled sweet corn to the mixture for a sweet and crunchy twist.
- Cheesy Kebabs: If you are not watching calories, add a cube of cheese in the center of each kebab for a cheesy surprise.
- Use Potato: If you find it hard to bind, you can add a little boiled mashed potato, but remember it will reduce the protein content slightly.
So,eating healthy does not mean eating boring food. These High Protein Hara Bhara Kebabs prove that you can enjoy a crispy, spicy snack without deep frying. They are full of energy, full of flavor, and good for your family.
Make a fresh batch today and enjoy a guilt-free treat.
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High Protein Hara Bhara Kebab
- Total Time: 30 minutes
- Yield: 3 1x
- Diet: Vegetarian
Description
This high protein hara bhara kebab is a healthy twist on the classic Indian snack. Made with spinach, green peas and low-fat paneer, it is gluten-free and not deep-fried. Soft on the inside and lightly crisp outside, these kebabs are perfect for guilt-free snacking or as a nutritious starter.
Ingredients
- 100 g green peas (matar)
- 200 g spinach (palak)
- 100 g low-fat paneer, grated
- 1–2 green chillies as per taste
- 1 tsp ginger, grated
- 2 tbsp sattu flour or use besan
- Salt to taste
- ¼ tsp black pepper powder
- ½ tsp roasted cumin powder
- 1.5 tsps oil (for shallow frying)
Instructions
- Bring water to a boil and add peas and spinach. Blanch for 30–40 seconds, drain immediately, transfer to chilled water, and squeeze out all excess water completely.
- Add spinach, boiled green peas to a mixer jar. Pulse coarsely. Do not make a smooth paste.
- Transfer the mixture to a bowl. Add crumbled low-fat paneer, ginger, green chillies, sattu flour, salt, black pepper, and roasted cumin powder. Mix gently everything together.
- Shape the mixture into small tikkis. If the mixture feels soft, refrigerate for 10 minutes before cooking.
- Heat oil in a non-stick pan and cook kebabs on low to medium heat until golden on both sides or bake and air fry at 180°C for 12–15 minutes, flipping halfway.
- Serve with green chutney or a light hung curd dip.
Notes
- Squeeze spinach and peas very well after blanching; excess moisture can make the kebabs soft and difficult to shape.
- Keep the mixture coarse while grinding. Avoid making a smooth paste to maintain texture.
- Use sattu or roasted besan for better binding without affecting the protein content.
- Cook kebabs on low to medium heat so they crisp evenly without breaking.
- If air-frying, lightly brush or spray oil on the kebabs for a golden finish.
- Let shaped tikkis rest in the refrigerator for 10 minutes before cooking; this helps them hold their shape better.
- These kebabs are high in protein, gluten-free and not deep-fried.
- Best eaten fresh, but the mixture can be refrigerated for up to 12 hours.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Snacks,
- Method: Pan-Fried
- Cuisine: Indian
