Chick Pea and Soya Tikkis ( Healthy Heart Recipe)


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Here is a heart-friendly, low-cholesterol variant of tikkis made with fibre and protein rich ingredients like soya and chickpeas.
Accompaniments

High Fibre Chutney 


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On rainy days, nothing gives greater joy than standing next to a hot and steaming tava on which delicious tikkis are being cooked. When the oil vapours, thick with the aroma of the tikki’s ingredients reach your nostrils, your appetite shoots up! Yet, the fact remains that the traditional tikkis are laden with fat and starchy ingredients. Here is a heart-friendly, low-cholesterol variant made with fibre and protein rich ingredients like soya and chickpeas. With mint leaves, ginger and other flavourful additions, these soft and succulent Chickpea and Soya Tikkis are a real mouth-watering lot. Just take care to roll the tikkis thinly so they get evenly cooked.

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Soaking Time:  15 minutes
Preparation Time: 
Cooking Time: 
Makes 10 tikkis
Show me for tikkis


Ingredients

1 1/2 cups soaked and boiled kabuli chana (white chick peas)
1/2 cup soya granules
1/4 cup chopped mint leaves (phudina)
1 1/2 tsp ginger-green chilli paste
1 tsp garlic (lehsun) paste
salt to taste
1 1/2 tsp oil for greasing and cooking

Method
  1. Soak the soya granules in enough hot water for 10 to 15 minutes. Drain and squeeze out all the water.
  2. Combine the soya granules, kabuli chana and mint leaves and blend in a mixer to a coarse mixture without using water.
  3. Transfer the mixture into a bowl, add the ginger-green chilli paste, garlic paste and salt and mix well.
  4. Divide the mixture into 10 equal portions and shape each portion into 50 mm. (2”) flat, round and thin tikkis.
  5. Heat a non-stick tava (griddle), grease it using ¼ tsp of oil and cook the tikkis, a few at a time, using ? tsp of oil till they turn golden brown in colour from both the sides.
  6. Serve immediately.
Nutrient values per tikki
EnergyProteinCarbohydrateFatFibre
63 kcal 3.3 gm 8.1 gm 1.9 gm 4.1 gm
RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook
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 on 28 Oct 14 12:27 PM


Made with minimal ingredients on a tava, these soft succulent tikkis were truly awesome... they are best served immediately with green chutney.
 on 13 Dec 13 07:42 PM


While this recipe is high protein and quite nutritious, the texture of the soya ruined it for me. It was crumbly and weird
 on 25 Sep 11 11:36 PM