Poha Cutlets (Iron Rich) by Tarla Dalal

Tarla.Dalal's picture

Jan. 02, 2014

Beaten rice (poha) is made in an iron pounder that contributes for its iron content. No wonder these yummy cutlets are packed with the richness of iron! Combination of iron rich ingredients like poha, spinach and moong dal makes it a very healthy and nutritious snack Addition of lemon juice also helps in absorption of iron.


Beaten rice 2 Cup (32 tbs)
Yellow moong dal 1/4 Cup (4 tbs) (split yellow gram)
Finely chopped green chili 1 Tablespoon
Finely chopped spinach 1/4 Cup (4 tbs)
Finely chopped coriander 1 Tablespoon
Sugar 2 Teaspoon
Lemon juice 2 Teaspoon
Salt To Taste
Oil 3 Teaspoon (For greasing and cooking)



1. In a bowl, soak moong dal in enough water for about an hour. Drain well.


2. In mixer, place soaked drained dal along with rice flakes and green chili. Grind into a coarse paste, without using any water.

3. Into a bowl, transfer the mixture and add the spinach, coriander, sugar, lemon juice and salt. Mix well.

4. Divide mixture into 10 equal portions and shape each portion into a round ball. Flatten it between your palms.

5. Heat a non-stick griddle, grease it using 1 teaspoon of oil, and cook 5 cutlets at a time using 1 teaspoon of oil until they turn brown from both the sides.


6. Serve hot with tomato ketchup or green chutney.

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 5

Nutrition Facts

Serving size

Calories 153Calories from Fat 10

 % Daily Value*

Total Fat 1 g1.5%

Saturated Fat %

Trans Fat 0 g


Sodium 83 mg3.46%

Total Carbohydrates 32 g10.7%

Dietary Fiber 2 g8%

Sugars 2 g

Protein 4 g8%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet