Craving a healthier twist on a classic snack? This high-protein hara bhara kebab with tofu is a must-try! It is loaded with greens, rich in flavor, and perfectly satisfying, guilt-free.
If you like this hara bhara kebab recipe then also try other favorites like vegetable cutlet or paneer tikka for variety. Pair these kebabs with mint coriander chutney to elevate the taste and serve them as a crowd-pleasing appetizer or side dish.
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Ingredients
Peas: You can use fresh or frozen peas. Fresh peas give a sweeter flavor, but frozen peas are convenient. If using frozen, thaw and drain completely before use.
Spinach: Fresh spinach leaves are ideal. Wash thoroughly and blanch lightly before blending. Frozen spinach can be used if fresh is unavailable but make sure to squeeze out excess water.
Tofu: Firm tofu works best as it holds shape and adds protein. Before using, soak it in warm salted water for 10–15 minutes—this helps remove any raw taste and improves texture. Drain, press well to remove excess moisture, then crumble for the kebabs.
Spice Powders: Basic spices like cumin powder, chaat masala powder and chili powder work well. Adjust to taste for a mild or spicy flavor.
Breadcrumbs: They help bind the mixture and give crispness. You can use regular breadcrumbs.
Vegetable Oil: Use a small amount for shallow frying or brushing if air frying. Helps achieve a crisp, golden exterior.
Other: Cashew halves, salt, etc.
Instructions
Here’s a step-by-step guide to making high-protein Hara Bhara Kebabs with tofu. Follow these instructions to prepare flavorful, protein-packed green patties perfect for a healthy snack or meal.
Take fresh green peas and rinse them thoroughly under running water to remove any dirt. Boil them in salted water for 3–5 minutes until they are soft but not mushy.
Once done drain the water and allow them to cool. Cooling helps retain their bright green color and prevents them from continuing to cook. Make sure there’s no excess water before using them.
Wash the spinach thoroughly to remove any soil or grit. Blanch the leaves in boiling water for a short time, about 1–2 minutes, just enough to wilt them slightly.
Immediately transfer the spinach to cold water or rinse under cold running water to stop the cooking process. This preserves the color and nutrients.
Squeeze out all excess water from the spinach to avoid soggy kebabs.
In a blender, combine the cooled green peas, blanched spinach, and crumbled tofu. Blend until you get a smooth and creamy mixture.
Avoid adding water if possible; if the mixture is too thick for the blender, add only a small splash to help it blend.
Transfer the blended mixture into a mixing bowl. Add roasted cumin powder, chili powder, chaat masala powder, and salt according to your taste. Mix thoroughly to ensure the spices are evenly distributed.
Add breadcrumbs (or roasted gram flour/besan) gradually to the mixture to achieve a dough-like consistency. This step is crucial because it helps the kebabs hold their shape during cooking. The mixture should be firm enough to mold into patties without crumbling.
Take small portions of the mixture and shape them into round or oval patties using your hands. If desired, place a cashew half in the center of each patty and gently press it in.
Heat a pan over medium heat and add a little oil for shallow frying. Carefully place the kebabs in the pan and fry until they turn golden brown on both sides, about 3–4 minutes per side. Avoid overcrowding the pan to ensure even cooking.
Substitutions
When making Hara Bhara Kebab with tofu, you can easily adjust or swap ingredients to suit your taste, dietary needs, or simply what’s available in your kitchen.
You can replace tofu with paneer if you’re not following a vegan diet. Boiled potatoes can also be used as a natural binder to help keep the kebabs intact.
Use besan (gram flour) as a binding agent instead of breadcrumbs.
Storage
Allow the kebabs to cool, then store them in an airtight container in the fridge for 2–3 days to prevent sogginess.
For longer storage, you can freeze the uncooked kebabs by first placing them on a tray, then moving them to a freezer-safe container.
Top tips
- Always squeeze out excess water from spinach and peas before mixing. Too much moisture makes kebabs fall apart.
- If the mixture feels soft, add breadcrumbs gradually for better binding.
- Cook on medium heat to ensure a crispy outside and well-cooked inside.
- Grease your palms with a little oil while shaping kebabs to avoid sticking.
FAQ
Yes! Instead of breadcrumbs, use besan (gram flour) as a binder.
Yes, you can make crispy and healthy Hara Bhara Kebabs in an air fryer using very little oil.
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High Protein Hara Bhara Kebab with Tofu Recipe
Materials
- 1½ cups Green Peas
- 2 cups Spinach Leaves chopped
- 100 gms Tofu
- 1 teaspoon Roasted Cumin Powder
- ⅔ teaspoon Chaat Masala Powder
- ½ teaspoon Red Chili Powder
- ¼ cup Breadcrumbs use as required
- Salt to taste
- ¼ cup Vegetable Oil use as required
- 10-12 nos Cashew Halves
Instructions
- Boil fresh green peas in salted water for 3–5 minutes until soft but not mushy. Drain immediately and cool to retain their color and texture.
- Wash the spinach thoroughly and blanch it in boiling water for a short time. Cool it immediately and squeeze out all excess water before use.
- Place the peas, fresh spinach, and tofu in a blender. Blend until the mixture is smooth and creamy. Avoid adding water, but, if necessary, add just a splash to help with blending.
- Now take out the mixture in a bowl and add roasted cumin powder, chili powder, chaat masala powder and salt. Mix well.
- Next add breadcrumbs to help bind the mixture into a dough-like consistency.
- Take small portions and shape them into round or oval patties.
- Place a cashew half in the center of each kebab patty and press it in gently.
- Heat a pan with a little oil and shallow fry the kebabs until they turn golden brown on both sides.
- Now the hara bhara kebab is ready to serve.
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