Veggie_Patti_1

Vegetable patties / vadais with chickpea flour

I wouldn’t say that I totally ignored the principles of SBD for the last few weeks but I did jump on and off the bandwagon. I didn’t gain any pounds but I felt the carb cravings getting back to my lifestyle. Hence, I started with South beach diet phase 1 from Monday and thankfully I have been sticking through the rule.
Here is the list for the remaining 4 days (Day 2-5)
Breakfast with 1- 8oz fat free or 1% fat milk
1. Smoked salmon with eggs
2. Vegetable patties with roasted chickpeas (pottu kadalai) – Recipe below ( I ate 4 small pieces)
Mid-morning snack
1. 1/4 cup roasted soy nuts
2.  1/4 cup Roasted chickpeas

Lunch
Day 2: 
1. Savoury / red cabbage slaw with roasted sunflower seeds and Asian dressing
2. Pecan crusted cod
3. 1/2 cup plain yogurt sprinkled with rock salt and cumin powder

Day 3:
1. Tindora / Kovakkai stir fry
2. 1 cup – Chow-Chow kootu

Day 4:
1. Butternut squash masala
3. 1/2 cup plain yogurt sprinkled with rock salt and cumin powder
Day 5:
1. Red kidney beans stew with chicken sausage and oregano
3. Savoury / red cabbage slaw with roasted sunflower seeds and Asian dressing
Evening snacks with 1- 8oz glass fat free or 1% fat milk
1. 1 part-skin mozarella cheese stick
2.  Boiled edamame
3.  Baby-bel cheese
4. 12 roasted almonds

Dinner:
It was leftover from the day plus rasam or dhaal made for my husband and son. 
This was my diet for the last 5 days and this weekend I am going to enjoy authentic South Indian meals guilt free. I lost 2 pounds ( 1 hour spinning for 2 days and Tony Horton workout for another 2 days) and my target weight to lose by the end of this year will be 10 pounds or a dress size down. Wish me luck!

Today I am sharing one of the quickest recipe ever for vegetarian who are interested to start phase 1 of SBD. Generally when we make vegetable cutlets or patties, we use eggs, potatoes or breadcrumbs to get the dough-like consistency. Ofcourse these ingredients help to hold the cutlets in shape and will not crumble into pieces when cooked and served. So what I did was. I replaced potatoes or breadcrumbs with roasted chickpeas. Yes, they are allowed in phase 1 as they come under beans/lentils. I gently dry roasted them on low heat and made a smooth powder out of it. That will be our binding agent. For South beach diet phase 1 patties, I used cauliflower, brocolli, butternut squash and beans for the vegetable base. I cooked them al-dente and pulsed it in a food processor to get a gritty texture. Tons of cilantro, kasuri-methi and spice powders were added to enhance flavor and taste.  Gently mix the chick pea powder, vegetables and spices together. Heat little oil and cook them until they roll into a ball. Cool and make patties out of it.  Non-dieters, you can replace brocolli with purple or sweet potatoes. Throw in some carrots and peas too. This recipe will be a change from your usual cutlets.
 



SOUTH BEACH DIET PHASE 1 – VEGETABLE PATTIES WITH ROASTED CHICKPEAS


Source: Self
Makes : 20 small patties

Ingredients
  • 1 cup  cauliflower -cut into florets
  • 1/2 cup broccoli – cut into florets
  • 20 french beans – finely chopped
  • 1/4 cup butternut squash – cubed
  • 3 cups roasted chickpeas (pottu kadalai) – Can be found in Indian grocery stores
  • 1 small onion – finely chopped
  • 1/4 cup cilantro – finely chopped
  • 1 tablespoon ginger-garlic paste
  • 1 teaspoon turmeric powder
  • 1 teaspoon chili powder
  • 1 tablespoon coriander powder
  • 1/2 tablespoon cumin powder
  • 1 teaspoon garam masala
  • 1 tablespoon kasuri meethi / dried fenugreek leaves  
  • 1 tablespoon olive oil
  • Salt to taste
  • 5 cups water to cook the vegetables in a pan or use minimum water to steam cook them
Plus 1/4 cup oil to cook the patties.
Directions
  1. Dry roast the chickpeas in a saucepan for 2-3 minutes on medium low flame. You just want to heat through the chickpeas. Cool and grind to a smooth powder.  
  2. Bring the water to a rolling boil and dump the chopped vegetables (except the onions) and cook covered 15 minutes. Drain through a colander and set aside.
  3. Using a masher or in a food processor, pulse them together. You just want them to mix together and be lump free.
  4. Add the cooked vegetables to a fresh bowl, add the onions, ginger-garlic paste, cilantro, spice powders, kasuri methi and salt. Mix with hand or spatula.
  5. Heat oil on a deep kadai. Once hot, add the vegetable mixture and slowly add roasted chickpeas powder little by little until they form a soft ball, about 15 minutes. Store the remaining the powder (if any) for future use.
  6. Remove and let it come down to room temperature.
  7. Roll into balls of desired size and make a patty out of it.
  8. Heat a non-stick saucepan or tawa . Cook 3-5 minutes on each side adding little oil. Serve hot with pickled onions and yogurt dip.

Additional notes
  1. Since it has no carbs, they are ideal snack or side in phase 1 of South beach diet.
  2. It is also a healthy snack for women with gestational diabetes. I have eaten it during pregnancy and my sugar levels have been normal after eating this delicious snack.
  3. Excellent source of protein for those who like something Indian for their post workout snack.
  4. Can be eaten by those who are diabetic and pre-diabetic.

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9 Comments

  1. Yay good for you that you lost 2 pounds. It's quite a nice diet actually…and these patties are really wholesome too!

  2. I need to lose some weight too, but I don't know if I can survive with south beach diet! Good for you!! Since I cannot push myself, it will take even longer time and more exercise to lose weight. Sigh! Your veggie patties look delicious!

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