Mixed Sprouts and Chana Dal Tikki


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Main highlight of this recipe is use of chana dal, masoor dal and mixed sprouts. These are considered to be high in protein, but addition of Paneer improves the quality of the protein. Also use of pulses makes this recipe high in fibre and iron….Serve it immediately with lovely green chutney and see how these tikkis disappear in a few minutes

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Soaking Time:  3 hours
Preparation Time: 
Cooking Time: 
Makes 12 tikkis
Show me for tikkis


Ingredients

1 cup mixed sprouts (moong , chana , matki (moath beans) etc.)
1/2 cup chana dal (split bengal gram)
2 tbsp masoor dal (split red lentil)
1/2 cup finely chopped onions
1/2 cup finely chopped coriander (dhania)
1/2 cup crumbled paneer (cottage cheese)
2 tsp green chilli paste
salt to taste
2 tsp oil for greasing and cooking

For Serving
green chutney

Method
  1. Clean, wash and soak the chana dal and masoor dal in enough water in a bowl for 3 hours. Drain well.
  2. Combine the soaked dals, mixed sprouts and 2 cups of water in a deep non-stick pan and cook on a medium flame for 8 to 10 minutes or till they are half-cooked, while stirring occasionally.
  3. Strain the dal and sprouts mixture and refresh using cold water.
  4. Allow it to cool slightly and blend in a mixer to a coarse mixture, without using water.
  5. Transfer the mixture into a deep bowl, add the onions, coriander, paneer, green chilli paste, salt and 2 tbsp of water and mix well.
  6. Divide the mixture into 12 equal portions and roll each portion into a 50 mm. (2”) diameter flat round tikki.
  7. Heat and grease a non-stick tava (griddle) using ½ tsp of oil.
  8. Cook each tikki on a non-stick tava (griddle) using 1/8 tsp of oil, till they are evenly cooked from both the sides.
  9. Serve hot with green chutney.
Nutrient values per tikki
EnergyProteinCarbohydratesFatIronFibre
71 calories 3.6 gm 8.2 gm 2.7 gm 0.7 mg 1.4 gm
RECIPE SOURCE : Kebabs and TikkisBuy this cookbook
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 on 17 Jul 14 12:11 PM


Perfect starter recipe for weight watchers...I served this tikki with high fibre chutney..and all my family members just loved it!!
 on 10 Apr 13 09:45 PM


A blend of seven flavours enhanced with simple masala of ginger, chilli, garlic.The fennel seeds and sesame seeds lend a unique flavour.
 on 18 Dec 12 02:29 PM


it gives very good taste,if you add little mashed adrak it gives little spiciness. everbody loved it.