Beetroot Chickpea Kebabs
Beetroot Chickpea Kebab
As parents, one of the most important goals we have is to ensure our children get a balanced and nutritious diet, especially when packing their tiffins. Protein and iron are two essential nutrients that play a crucial role in your child's growth and overall health. But, getting kids to eat nutritious food can sometimes be a challenge. That’s where creative, delicious, and healthy recipes come in!
One such recipe that combines the goodness of protein-rich chickpeas and iron-packed beetroot is Beetroot Chickpea Kebabs. These kebabs are not only packed with the essential nutrients but are also incredibly flavorful and easy to make. Plus, they are an ideal option for your child’s tiffin, making them both fun and healthy. They also contain a good amount of iron which is vital for healthy blood circulation preventing anemia. Chickpeas also support strong bones & and contribute to a healthy digestive system.
Before we get into the recipe, let’s take a moment to understand the incredible health benefits of the main ingredients:
Chickpeas:
Chickpeas are an excellent source of plant-based
protein & Dietary fiber.
Beetroot:
Beetroots are a powerhouse of nutrients, particularly iron, folate and vitamin C. Iron plays a significant role in improving blood circulation, while folate supports growth and development. Beetroots also boost energy levels and aid in overall immunity with these two superfoods combined,you’ve got a snack that can support your child’s growing needs
Recipe: High-Protein and Iron-Rich Beetroot Chickpea Kebabs
This easy and delicious recipe can be made in no time and is perfect for lunchboxes.
Let’s get started!
Ingredients:
1 cup boiled chickpeas (or canned chickpeas, drained and rinsed)
1 medium beetroot, grated (raw or steamed)
1/4 cup finely chopped onions
1/4 cup chopped coriander leaves
2 tbsp whole wheat flour or chickpea flour (for binding)
1-2 tbsp breadcrumbs (optional)
1/2 tsp cumin powder
1/2 tsp coriander powder
1/2 tsp garam masala (optional)
1/2 tsp turmeric powder
1/2 tsp red chili powder (adjust to taste)
1 tbsp ginger-garlic paste
Salt to taste
1-2 tbsp lemon juice
1-2 tbsp oil (for shallow frying or baking)
Instructions:
Prepare the Chickpeas:
If you're using canned chickpeas, simply drain and rinse them under cold water.
Otherwise, cook dried chickpeas in boiling water until soft.
- Mash the chickpeas lightly with a potato masher or pulse them in a food processor. The goal is to have some texture while breaking them down
Prepare the Beetroot:
In a large bowl, combine the mashed chickpeas, grated beetroot, chopped onions, coriander leaves, and the various spices (cumin, coriander, garam masala, turmeric, and red chili powder).
Add salt to taste and squeeze in some lemon juice to add a tangy flavor. Mix everything thoroughly.
Gradually add whole wheat flour or chickpea flour and breadcrumbs to bind the mixture together. Adjust the amount of flour depending on how moist or dry the mixture is. You want it to be firm enough to hold its shape when making kebabs.
Shape the Kebabs:
Take small portions of the mixture and roll them into balls, then gently flatten them into oval or round shapes, just like traditional kebabs. If the mixture sticks to your hands, you can lightly grease them with some oil.
Cooking Options:
Shallow Frying: Heat a little oil in a pan over medium heat. Shallow fry the kebabs on both sides until they turn golden brown and crispy. Be gentle while flipping to avoid breaking the kebabs.
Baking: Preheat the oven to 180°C (350°F). Place the shaped kebabs on a baking tray lined with parchment paper. Brush with a little oil and bake for 20-25 minutes, flipping halfway through until they turn golden brown and crispy.
Cool and Pack:
Once the kebabs are ready, let them cool down before packing them in your child's tiffin box. You can pair them with a small container of yogurt or a tangy mint chutney for dipping.
Tips for Making the Perfect Beetroot Chickpea Kebabs:
opt for baking instead of frying.Baking gives them a crispy texture without the added oil.
Storage Tips: These kebabs can be stored in an airtight container in the refrigerator for up to 2-3 days.
They also freeze well so you can make a batch in advance for busy days!
Why Kids Will Love These Kebabs
Not only are these beetroot chickpea kebabs packed with nutrients, but they are also deliciously colorful and flavorful, which makes them a fun and appealing snack for kids. The sweetness of the beetroot, combined with the savory chickpeas and spices, creates a perfect blend of flavors. Plus, the crunchy exterior of the kebabs will make them a hit with your little ones!
The information provided on Beetroot Kebabs is for general informational purposes only. While we strive to ensure the accuracy and completeness of the content on this site, we make no guarantees or warranties regarding the reliability, accuracy, or suitability of the information, recipes, or advice shared.
All recipes and content on Beetroot Kebabs are intended for personal use and enjoyment. Please note that individual results may vary based on ingredients, cooking methods, and personal preferences. We are not responsible for any adverse reactions, allergies, or other health-related issues resulting from following the recipes or consuming the food featured on this site.
Beetroot Kebabs may contain affiliate links or promotional content. This means we may earn a small commission if you make a purchase through these links, at no additional cost to you.
By using this website, you agree to these terms and understand that you are responsible for your own health, safety, and decisions related to the recipes and content shared here
© 2025 Beetroot Kebabs. All rights reserved.
Nice
ReplyDelete