Hara bhara kabab is one of the favourite starter recipes that has made its way into everyone's heart. It is a boon for all people who follow vegetarianism. The recipe is made using green leafy vegetables like spinach. You can prepare veg hara bhara kabab at home in a tandoor oven or an air fryer as per your choice. In addition, this recipe can be shallow-fried or deep-fried also.
To make hara bhara kabab tastier and healthier one can put paneer or mushrooms in it. So, what are you waiting for? Let's prepare tasty hara bhara kababs for your family and loved ones this season. Below we have shared the detailed recipe for hara bhara kabab that you can follow easily. So, without any further delay let us start!
Nutritional Value of Hara Bhara Kabab
The detailed nutritional values of hara bhara kabab are given below. Give a read to the nutritional content of these kebabs properly.
Calories: 106 Kcal
| Nutritional content | Nutritional values |
| Zinc | 7% |
| Phosphorus | 5% |
| Magnesium | 7% |
| Iron | 33% |
| Vitamin B9 | 7% |
| Calcium | 2% |
| Vitamin K | 38% |
| Vitamin E | 13% |
| Vitamin C | 21% |
| Vitamin B6 | 50% |
| Vitamin B3 | 5% |
| Vitamin B2 | 59% |
| Vitamin B1 | 67% |
| Vitamin A | 15% |
| Protein | 6% |
| Sugar | 2% |
| Fibre | 8% |
| Carbohydrates | 5% |
| Potassium | 9% |
| Sodium | 8% |
| Cholesterol | 0% |
| Unsaturated fat | 1g |
| Polyunsaturated fat | 1g |
| Trans fat | 1g |
| Saturated fat | 1g |
| Fat | 5g |
Ingredients for Hara Bhara Kabab
The hara bhara kabab ingredients list is given below. It is as follows:
Prep time: 30 minutes I Cooking time: 20 minutes I Total time: 50 minutes
Ingredients for blanching spinach
● 1 to 1.5 cups of cold water
● 2 cups of water for blanching
● 2 cups of fresh spinach leaves or 100 grams in quantity
Ingredients for cooking green peas and potatoes
● 2 cups of water for pressure cooking
● ½ cup of green peas or 150 grams
● 2 medium-large potatoes or 200 grams in quantities
Other ingredients required for hara bhara kabab
● 2 to 3 tablespoons of oil for frying or as per requirement
● 8 cashews halves
● Salt according to taste
● ¼ teaspoon of garam masala
● 1 teaspoon of amchur powder
● 1 teaspoon of chaat masala powder
● 1 to 1.5 inches of ginger chopped
● 1 green chilli
● 4 tablespoons of besan or gram flour
How to Bake Hara Bhara Kabab
Now that you have a list of ingredients to make hara bhara kabab ready, let us discuss the step-by-step method to make them at home. It is as follows:
Method to blanch the spinach
Step 1: Take a pan and boil water in it. Now rinse the spinach in hot water for 2 to 3 minutes and remove it using tongs and place it in cold water.
Step 2: One should again remove the leaves from cold water using tongs and place them in a colander. Try to drain the water properly. Squeeze if there is any extra water.
Step 3: Once ready, chop the spinach leaves properly.
Other preparations
Step 1: Take a small pan and add gram flour to it. One should roast the besan until the aroma starts spreading and the flour changes its color.
Step 2: Then boil or steam the potatoes as per the choice in a pressure cooker or pan.
Step 3: Now chop and crush the green chillies using a mortar and pestle and form a paste.
Method to make hara bhara kabab
Step 1: Take a bowl and add chopped spinach to it. Now, finely grate the boiled potatoes in a bowl and add the peas and green chili paste.
Step 2: Then mash the kabab mixture using a masher.
Step 3: One should now add all the spices, and roast the gram flour and salt properly.
Step 4: Now, take a pan and heat oil in it. Fry the kabab till they are crispy and golden. Once frying is done place them in a place containing kitchen paper towels so that excess oils can be soaked.
How to Make Hara Bhara Kabab: Frying Pan Method
Step 1: Once your mixture to make hara bhara kabab is ready, take a pan and heat oil in it. Now take your kebabs and fry them in a kadai till they turn golden brown in colour. Remember that you should fry the kebabs from both sides.
Step 2: After frying the hara bhara kabab are ready to serve them with ketchup or green chutney.
How to Make Hara Bhara Kabab: Air Fryer Method
Step 1: Once your hara bhara kabab mixture is ready, place it in the refrigerator to preserve. Meanwhile preheat the air fryer to 180 degrees for at least 10 to 12 minutes.
Step 2: Start brushing the mesh or treat using oil and then place your kebabs in it.
Step 3: Now, carefully place the kababs in an air fryer for at least 10 minutes at 180 degrees. Gently flip them and brush them with oil. One should keep the kebabs in the air fryer for at least 8 to 10 minutes at 160 degrees.
Step 4: Serve them hot with ketchup and green chutney.
Expert Tips for Perfect Hara Bhara Kabab
Once you are equipped with the veg hara bhara kabab recipe card in detail, there are some expert tips that you must follow. The expert tips to make the perfect hara bhara kabab recipe at home are given below:
● If you do not have access to chaat masala then you can simply add garam masala to your kabab mixture and reduce its quantity to ½ teaspoon.
● Do you know that for making hara bhara kababs you can follow the healthiest option of baking? Yes! You heard it right. Just preheat the oven to 180 degrees Celsius and then place your kababs in it. Now brush some oil on the kababs and bake them for at least 20 to 25 minutes or until a brown crust is formed. Remember that you have to change the sides of the kabab after 10 to 15 minutes while baking. Try to bake both sides of the kababs properly to get the desired results.
Recipe Card
The detailed recipe card to make hara bhara kabab is given in this post that you can follow to make them at home. It is prepared using fresh spinach leaves, potatoes and green peas. They have high nutritional content and are delicious in taste.
Hara bhara kabab is an Indian snack, which is a perfect option for starters. The preparation time for this recipe is 30 minutes whereas the cooking time is 20 minutes. So, what are you waiting for? Make this hara bhara kabab recipe for your loved ones.
Conclusion
Hara bhara kabab recipe is considered one of the most nutritious recipes that you can serve as snacks or as starters. It has all good quality ingredients such as spinach, potatoes and beans that can give the required nutrition to the body. In this post a detailed recipe with expert tips that you can try at home and give a good meal to your children, friends or family. So, without wasting a second, start preparing it now!
FAQs
Can I eat hara bhara kabab for weight loss?
Hara bahar kabab contains a high source of fibre and other nutrients that you should not miss. You can eat them for weight loss but remember that you have to reduce the amount of oil and other ingredients that can disrupt your weight loss structure.
Which is the healthiest kabab?
The top 10 healthiest kebabs that you can give a try are as follows:
● Chicken shawarma kababs with 260 calories
● High protein turkey kofta kabab with 222 calories
● Succulent tandoori chicken kabab with 150 calories
● Low-calorie seekh kabab with 280 calories
● Low-calorie lamb tikka kabab with 263 calories
● Paneer tikka kabab with 285 calories
● Chargrilled halloumi veggie kebab with 400 calorie
● Turkish chicken doner 204 calories
● Pork souvlaki kabab with 352 calories
● Healthy lamb kofta kabab with 260 calories
What are the main ingredients used to make hara bhara kabab?
The main ingredients used to make hara bhara kabab are spices, potatoes, capsicum, peas and cabbage. They have high nutritious content which is beneficial for the body.
What are the different types of kababs?
The main types of kababs that are available are given below. They are as follows:
● Hariyali kabab
● Shami kabab
● Tundra kabab
● Shish kebab
From where did the kabab originate?
Kababs originated from the land and cultures of Turkey and Arabia. There are many types of middle east kababs that have travelled around the world and become famous. But hara bhara kababs are one of the most famous dishes that have impressed everyone with their taste and texture.