Hara Bhara Soya Tikkis

by Tarla Dalal

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Accompaniments

Nutritious Green Chutney
Papaya Mango Smoothie

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The goodness of soya, garlic and spinach is reinforced in these tikkis. Certain compounds in garlic inhibit cholesterol synthesis in the body, helping to maintain normal blood cholesterol levels. Serve hot with a fibre rich accompaniment like Carrot Garlic Chutney.

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Preparation Time: 10 mins.
Cooking Time: 20 mins.
Makes 6 tikkis.
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Ingredients

1/4 cup soya granules, coarsely ground
1 cup blanched and chopped spinach (palak)
1/4 cup chopped coriander (dhania)
1 tsp ginger-green chilli paste
1/2 tsp chopped garlic (lehsun)
2 tbsp powdered roasted chana dal (daria)
2 tbsp besan (Bengal gram flour)
salt to taste

Other ingredients
1 tsp oil for cooking

To serve
carrot garlic chutney

Method

Soak the soya granules in lukewarm water for ½ an hour. squeeze out the water. keep aside.
In a bowl, mix the soya granules with all the other ingredients. sprinkle a little water and mix well.
Divide the mixture into 6 equal portions and shape them into flat tikkis (approx. 1½" in diameter).
Heat the oil in a non-stick pan and cook the tikkis on both sides till they are golden brown in colour.
Serve hot with carrot garlic chutney.

Tips

VARIATION :PALAK METHI TIKKIS
½ cup of blanched and chopped spinach (palak) from the above recipe can be substituted with ½ cup of chopped fenugreek (methi) leaves.

Nutrient values per tikki