Hara Bhara Kabab is a popular Indian vegetarian appetizer made with a mix of fresh green vegetables, herbs, and spices. The name "Hara Bhara" translates to "loaded with greens," which is an apt description for these delicious kababs. They are typically made with spinach, peas, and potatoes, which are combined with spices like cumin, garam masala, and green chilies for a burst of flavor. The kababs are then shaped into patties and pan-fried until golden brown and crispy on the outside, while remaining soft and tender on the inside
Blanch spinach in boiling water for 2-3 minutes, then transfer to a bowl of ice water to stop the cooking process. Drain and squeeze out excess water, then chop finely.
Boil green peas until tender, then drain and mash them.
Boil potatoes, peel and mash them.
Finely chop coriander leaves and green chilies.
Gather and measure all the spices and other ingredients.
Cooking Steps
In a large mixing bowl, combine the chopped spinach, mashed peas, mashed potatoes, chopped coriander leaves , green chilies, and ginger-garlic paste. Mix well.
Add cumin seeds, garam masala, red chili powder, and salt to the vegetable mixture. Mix thoroughly to combine all the ingredients.
Stir in the bread crumbs or besan (gram flour) to bind the mixture together. If the mixture is too sticky, add a little more bread crumbs or besan.
Divide the mixture into equal portions and shape each portion into round patties or kababs.
Heat a non-stick pan over medium heat and add a thin layer of oil for pan-frying.
Place the kababs on the pan and cook for 4-5 minutes on each side, or until they turn golden brown and crispy. Add more oil if needed.
Once the kababs are cooked, transfer them to a plate lined with paper towels to absorb any excess oil.
Serve hot with mint chutney or ketchup, and enjoy!
To make the kababs even healthier, you can use an air fryer or bake them in the oven at 180°C (350°F) for 15-20 minutes, flipping them halfway through.
If you prefer a spicier kabab, you can increase the number of green chilies or add more red chili powder.
You can also prepare the kababs in advance and refrigerate them for a few hours before frying. This can help the kababs hold their shape better while cooking.
Nutrition Information (Note: Approximate)
Nutrition Facts
Hara Bhara Kabab Recipe
Amount per Serving
Calories
140
% Daily Value*
Fat
1
g
2
%
Saturated Fat
0.1
g
1
%
Polyunsaturated Fat
0.4
g
Monounsaturated Fat
0.2
g
Sodium
132
mg
6
%
Potassium
769
mg
22
%
Carbohydrates
27
g
9
%
Fiber
7
g
29
%
Sugar
5
g
6
%
Protein
7
g
14
%
Vitamin A
5192
IU
104
%
Vitamin B1
0.2
mg
13
%
Vitamin B2
0.2
mg
12
%
Vitamin B3
2
mg
10
%
Vitamin B5
0.4
mg
4
%
Vitamin B6
0.4
mg
20
%
Vitamin C
47
mg
57
%
Vitamin E
1
mg
7
%
Vitamin K
259
µg
247
%
Calcium
76
mg
8
%
Iron
3
mg
17
%
Magnesium
83
mg
21
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.