Beetroot Falafel with a “Ragda” Curry / Zero Oil

 

 

 

 

SONY DS

 

 

When we got back from our holiday, we came back to the reality that we haven’t been eating healthy. Now ‘health’ is a very subjective word, cause what is ‘healthy’ for you may or may not be ‘healthy’ for me. A young child like my baby boy needs his daily dose of high calorie food, starch, carbs and proteins. Older people such as Mr R and I , do not need the same kind of food. So keeping that in mind, we decided to go easy over the week. We decided to reduce fried food, reduce oil and alter the type of oil we use in cooking and reduce the about of gluten we eat. That basically translates to no more fast food from the place down the road and no more pizza night! But it has also helped me dig deep within to find healthier ways to make every day food taste just as good. Trust me, some food can be made the same and you do not need ghee or cream or maida to make them taste good. So I think I will start a new tab on my blog and call it “My husband’s lunch box” and I will post all my recipes that I create for him that involve no oil or less oil and less or no sugar. Do let me know if you think that is a good idea :).

Ok now this recipe is inspired by the famous “Ragda Patties” of Mumbai. When in Mumbai we have had it so many times and I just love it! But the original dish is made with an “Aloo Tikki”- a potato cutlet fried in oil and then served along with “Pav” – bread. I decided to change the recipe a little as I did not want the oil both in the patty and in the curry. Also I used beetroot instead of potato as they are healthier.

Before using it in the recipe, I boiled the beetroot in a pressure cooker ( gave it 4 whistles) and drained the water out. The water was then used to make my baby boy’s rice. Another change we made in our diet was switching to organic red rice. Red rice does take a little longer to cook, so my mum suggested to soak it over night, and yes it made a big difference. I will write up post about how and why you should try red rice! Personally I love it’s taste too!

Ok so on to the recipe.

Baked Beetroot Falafel

Ingredients :-

  1. Beetroot – 3 medium size ( cleaned, skin removed, cut into halves, boiled for 4 whistles)
  2. Corriander  seeds – 1 tsp
  3. Garam Masala Powder – 1 tsp
  4. Chilli Powder – 1/2 tsp
  5. Parsley Leaves – 1 tbsp ( chopped)
  6. Coriander Leaves – 1 tsp ( chopped)
  7. Onions – 1/2 cup (chopped)
  8. Whole Wheat flour – 2 – 3 tbsp ( depends on how soft the beetroot is)
  9. Salt – to taste

Instructions :-

  1. Pre Heat your oven to 180 and line a baking tray with baking paper
  2. In a bowl drop the boiled beet roots and mash till nice and soft ( like play doh)
  3. Then add all the other ingredients except the Whole wheat flour
  4. Make sure to mix all the content of the bowl well to ensure the spices have mixed well and evenly along with the beets
  5. Finally sprinkle the whole wheat flour into the bowl a little at a time. The flour should help you form one big ball of the beetroot and masala
  6. Slowly roll out small bite size balls of the beetroot and place on the baking tray ( as in pic)
  7. Once your are done rolling them all out pop them into the oven and bake till nice and golden
  8. As there is no oil you will have the watch and listen. Once they begin to sizzle let them stay for another  5 – 10 mins and then take them out
  9. This should take between 15- 25 mins ( depends on how thick you roll out the balls)
  10. Finally let them cool off before storing in an air tight container

While the falafel is baking we can make our ” Ragda ” / White Pea Curry

Ingredients :-

  1. White Peas – 1 cup ( soaked over night)
  2. Onions – 1 cup ( chopped)
  3. Tomato – 1/2 cup (chopped_
  4. Turmeric Powder – 1/4 tsp
  5. Chilli Powder – 1 tsp
  6. Ginger Garlic Paste – 1/2 tsp
  7. Asafoetida – a pinch
  8. Salt  – to taste

Instructions :-

  1. In a pressure cooker, add drained white peas , water, turmeric powder and 1 tsp salt
  2. Close the lid and let the peas cook for about 4 whistles. Some times it might take longer
  3. Heat a non stick pot / kadai and add onions. Saute till nice and pink. Then add ginger- garlic paste and asafoetida
  4. Once the mixture has fried and the raw smell had subsided add tomatoes and chilli powder
  5. Finally add the cooked white peas with the water and let the mixture cook for 10 mins
  6. Stir the bubbling mixture occasionally
  7. Your curry is ready

To Assemble –

Ingredients :-

  1. Onions – 1 cup chopped
  2. Tomato – 1 cup chopped
  3. Coriander Leaves – 1 cup chopped
  4. Mint Chutney – as required
  5. Sev – optional
  6. Pav – optional

Serve as in photos 🙂

Enjoy !!!

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