Green peas are fairly low in calories and contain several vitamins, minerals and antioxidants.
Green peas have a low glycemic index and are rich in fiber and protein, all of which are important factors for blood sugar control.
Green peas are rich in fiber, which benefits digestion by maintaining the flow of waste through your digestive tract and keeping gut bacteria healthy.
Green peas have several properties that may help prevent and treat some chronic diseases, such as heart disease, cancer and diabetes.
Green peas contain antinutrients that may interfere with the absorption of some nutrients and cause digestive distress. However, this is not a problem for most people.
Green peas contain FODMAPs and lectins, which may cause bloating, especially when they are consumed in large amounts. However, there are several things you can do to help prevent these effects. These include trying certain preparation methods and watching your portion sizes.
Green peas cutlet or tikki
Ingredients
- 250 gms dry peas soaked overnight
- 2 cups water for pressure cooking the peas
- 100 gms chickpea flour or besan
- 50 gms rice flour
- 2 tbsps oil plus extra for baking or air-frying
- 1 inch ginger grated
- 4 cloves garlic grated
- 3 green chilies finely chopped
- ¼ cup coriander leaves chopped
- ¼ cup mint leaves chopped
- salt to taste
- ¼ tsp baking soda
Dipping sauce
- 1 cup hung curd yoghurt drained of all its water, pour curd into a muslin cloth , tie it and leave it hanging till the water drains out (around 30-45 mins)
- 1 tsp coriander leaves finely chopped
- ¼ tsp red chili flakes optional
- salt to taste
- ½ tsp lemon juice
Instructions
- Add water to the soaked green peas and pressure cook for 2 whistles.
- Preheat the oven to 180° C and line a baking tray with parchment paper. If using air-fryer, preheat it to 160° C.
- Once the pressure releases, drain the peas, mash them and add to a large bowl.
- Add all the ingredients to the mashed peas and mix well.
- The mixture will be a little sticky, wet your hands to shape them into cutlets. Place them on a baking tray lined with parchment paper, brush the cutlets with oil.
- If using air-fryer, brush the cutlets with oil and place then in the air-fryer basket and fry for 12-15 mins until golden brown, flipping them over half way.
- Bake for 18-20 mins until golden brown, flipping them over half way.
- Serve hot with the dipping sauce or tomato ketchup.
Dipping sauce
- Whisk the curd until smooth, add all the ingredients mentioned under dipping sauce and mix well.
Notes
- Frozen peas can also be used in place of dry peas. Cook the frozen peas in plenty of water and drain.