Soya Tikkis in Malwani Gravy


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Malwani gravy in its original cooking style requires lots of coconut and oil, making it obviously high on the calorie scale! For a healthier version of this tasty subzi, use just 2 tbsp of coconut and lots of coriander.


To make it even healthier, I have used tikkis made from soya granules and potatoes. Add the soya tikkis just before serving this delectable subzi as otherwise they will soak up all the gravy and become soggy.


Soya Tikkis in Malwani Gravy can double up as a snack and also make a great vegetable when served with rotis and rice .

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Soya Tikkis in Malwani Gravy recipe - How to make Soya Tikkis in Malwani Gravy

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

For The Soya Tikkis
1 cup soya chunks (nuggets)
1/4 cup grated carrot
1 potato , boiled and mashed
1 tsp finely chopped green chillies
salt to taste

Other Ingredients
2 tbsp grated fresh coconut
3 cloves (laung / lavang) of roasted garlic
1/4 cup chopped coriander (dhania)
1 whole dry kashmiri red chilli , dry roasted
25 mm (1") piece of ginger (adrak)
1/4 tsp turmeric powder (haldi)
2 roasted onions , finely chopped
salt to taste
Method
For the soya tikkis

  1. Grind the soya nuggets in a mixer to a coarse powder and soak them in hot water for 2 to 3 minutes. Strain and discard the water.
  2. Squeeze and discard all the remaining water.
  3. Add the carrots, potatoes, green chillies and salt and mix well.
  4. Divide the mixture into 8 equal portions and shape each portion into a flat tikki.
  5. Cook them on a hot non-stick pan till brown on both the sides. Keep aside.

How to proceed

  1. Heat a thick iron tava (griddle) and when it is hot, add the coconut.
  2. Dry roast for about 2 minutes or till brown while stirring continuously.
  3. Add the garlic, coriander, red chilli, ginger, turmeric powder and half the onions and blend to a smooth paste in a mixer. Keep aside.
  4. Heat a non-stick kadhai on a medium flame and when it is hot, add the remaining onions, prepared paste, salt and 1 cup of water and simmer for 8 to 10 minutes. Keep aside.
  5. To serve, place the soya tikkis on a serving dish and pour the hot gravy on top.
  6. Serve hot.

Nutrient values per serving
Energy 117 kcal
Protein 6.6 gm
Carbohydrates 11.7 gm
Invisible Fat 4.9 gm
Fibre 1.0 gm
Vitamin A 369.9 mcg
Iron 1.8 mg

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