Menu

You are here: Home> Cuisine >  Indian Veg Recipes >  Punjabi >  Punjabi Swadisht Nashta >  Hara Bhara Soya Tikkis

hara bhara soya tikkis recipe | vegetable soya cutlet | healthy veg soya tikki |

Viewed: 115931 times
User Tarla Dalal  •  02 January, 2023
hara bhara soya tikkis recipe | vegetable soya cutlet | healthy veg soya tikki | Save to Pinterest
Share icon
5.0/5 stars   100% LIKED IT Cookbook Login 4 REVIEWS ALL GOOD

Table of Content

About Hara Bhara Soya Tikkis Down arrow
Ingredients Down arrow
Methods Down arrow
Like hara bhara soya tikkis Down arrow
What is soya tikkis made of? Down arrow
How to soak soya granules Down arrow
How to blanch spinach Down arrow
Dough for vegetable soya cutlet Down arrow
Making vegetable soya cutlet Down arrow
Tips for hara bhara soya tikkis Down arrow
Nutrient values Down arrow

hara bhara soya tikkis recipe | vegetable soya cutlet | veg soya tikki | with 36 amazing images. 

veg soya tikki is one of the best sources of protein and this Soya Cutlet is a great way to include soya in your diet. Learn how to make hara bhara soya tikkis recipe | vegetable soya cutlet | veg soya tikki | 

hara bhara soya tikki recipe is an tasty protein rich snack. I have used spinach and chickpeas as the binding agent and that makes it even higher on the protein and iron rich. 

The goodness of soya, garlic and spinach is reinforced in these vegetable soya cutlet. Fibre from soya and spinach along with garlic inhibit cholesterol synthesis in the body, helping to maintain normal blood cholesterol levels. 

Flavoured with garlic, ginger and green chillies these are crispy on the outside, soft juicy inside. Dip veg soya tikki into tomato ketchup or green chutney and enjoy a delicious and healthy protein rich hara bhara soya tikkis as a party appetiser or as teatime snack. 

Tips to make hara bhara soya tikki: 1. Use your hands to mix and form a soft dough. 2. Shape each portion into a 50 mm. (2”) flat round tikkis with the use of your hands. 3. Flip over the tikkis using a spatula so that the tikkis doesn’t break. 

Enjoy hara bhara soya tikkis recipe | vegetable soya cutlet | veg soya tikki | with detailed step by step images.

Tags

Soaking Time

0

Preparation Time

10 Mins

Cooking Time

8 Mins

Baking Time

0 Mins

Baking Temperature

0

Sprouting Time

0

Total Time

18 Mins

Makes

6 tikkis.

Ingredients

For Hara Bhara Soya Tikkis

For Serving With Hara Bhara Soya Tikkis

Method

For hara bhara soya tikkis
 

  1. To make hara bhara soya tikkis, soak the soya granules in enough lukewarm water for 30 minutes and squeeze out all the water.
  2. Combine all the ingredients, including the soya granules, in a bowl and mix well.
  3. Divide the mixture into 6 equal portions and shape each portion into a 50 mm. (2”) flat round tikkis.
  4. Heat and grease non-stick pan using ¼ tsp of oil and cook each tikki, using 1/8 tsp of oil, till they turn golden brown in colour from both the sides.
  5. Serve the hara bhara soya tikkis immediately with carrot garlic chutney.

hara bhara soya tikkis recipe | vegetable soya cutlet | healthy veg soya tikki | Video by Tarla Dalal

×

Hara Bhara Soya Tikkis recipe with step by step photos

like hara bhara soya tikkis

 

    1. like hara bhara soya tikkis recipe | vegetable soya cutlet | healthy veg soya tikki |  then check our collection of tikki recipes. 
    2. What are Tikkis? Think starter, and tikki is one of the first options that comes to anybody’s mind! Loved by people of all age groups, tikkis are small, round or oval-shaped snacks, measuring around two or three inches in diameter. Basically, you make a dough of boiled potatoes, sprouts, dals, veggies, herbs and spices in whatever combination you like, shape them into balls, flatten them between your palms and cook them.   You can deep-fry or shallow-fry the tikkis. Each of these methods gives you a different texture. Try the Corn and Capsicum Tikki, a deep-fried delight that combines spicy capsicum with juicy corn. Paneer Tikki is one of the most popular examples of shallow-fried tikkis. This method of frying the tikkis in broad shallow pans with lesser amount of oil is especially suitable for soft and fragile tikkis as it is easier to flip over the tikkis and cook them on both sides.
    3. You could also make healthy versions of tikkis by using oats or nachni flour to bind the ingredients in place of mashed potato. You can also hide a lot of healthy ingredients into the tikkis, ensuring that your kids enjoy consuming these and do not throw tantrums. Check out the tasty Cheese and Broccoli Tikki, which makes kids super happy to finish off their broccoli! You can tava-cook or bake the healthy tikkis instead of frying them, to retain the nutritional advantage.
       
what is soya tikkis made of?

 

    1. what is hara bhara soya tikkis made of? vegetable soya cutlet is made from easily available ingredients in India such as 1 cup blanched and chopped spinach (palak), 1/4 cup soy granules, 1/4 cup chopped coriander (dhania), 1 tsp ginger-green chilli paste, 1 tsp finely chopped garlic (lehsun), 2 tbsp powdered roasted chana dal (daria), 2 tbsp besan (bengal gram flour), salt to taste and 1 tsp oil for greasing and cooking. See below image of ingredients for hara bhara soya tikkis.
      Step 4 – <strong>what is hara bhara soya tikkis made of? vegetable soya cutlet</strong> is made from easily …
how to soak soya granules

 

    1. To make hara bhara soya tikkis recipe | vegetable soya cutlet | veg soya tikki |  first we need to soak the soy granules. Place approx. 1/4 cup of soy granules in a deep bowl.
      Step 5 – <meta charset="UTF-8" /> To make&nbsp;<strong>hara bhara soya tikkis recipe | vegetable soya cutlet | veg …
    2. Pour enough warm water in it. 
      Step 6 – <meta charset="UTF-8" />Pour enough warm water in it.&nbsp;
    3. Cover with a lid and allow them to soak for 10 minutes.
      Step 7 – <meta charset="UTF-8" /> Cover with a lid and allow them to soak for 10 minutes.
    4. Open the lid and squeeze the soy granules to remove the excess water and discard it. Approx. 1/2 cup of soaked soy granules are ready for Soya tikkis.  
      Step 8 – <meta charset="UTF-8" />Open the lid and squeeze the soy granules to remove the excess water …
how to blanch spinach

 

    1. To make blanched spinach, take a bunch of spinach, a bunch of spinach yields 3 cups of roughly chopped spinach and get rid of the spinach stems. Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.
      Step 9 – <meta charset="UTF-8" /> To make <strong>blanched</strong>&nbsp;<strong>spinach,</strong>&nbsp;take a bunch of spinach, a bunch of spinach yields …
    2. Remove the stems and discard them. 
      Step 10 – <meta charset="UTF-8" />Remove the stems and discard them.&nbsp;
    3. Wash the leaves thoroughly under running water or in a bowl full of water. This will help in getting rid of the dirt residues on the leaves. 
      Step 11 – <meta charset="UTF-8" />Wash the leaves thoroughly under running water or in a bowl full of …
    4. Drain well using a strainer and chop the spinach leaves to speeden up the cooking process.
      Step 12 – <meta charset="UTF-8" /> Drain well using a strainer and&nbsp;chop the spinach leaves to speeden up …
    5. Take a deep pan, add water to it and put it for boiling. Add salt at this stage if you wish to. Adding salt while boiling vegetable helps in cooking the vegetable faster as salt raises the temperature of the water and it also retains the color. 
      Step 13 – <meta charset="UTF-8" />Take a deep pan, add water to it and put it for boiling.&nbsp;Add …
    6. Once the water comes to boil, add the washed and chopped spinach leaves. 
      Step 14 – <meta charset="UTF-8" />Once the water comes to boil, add the washed and chopped spinach leaves.&nbsp;
    7. Mix well and cook for 2-3 minutes or till the spinach leaves get tender. Do not over cook the leaves as it might loose the color. Switch off the flame. 
      Step 15 – <meta charset="UTF-8" />Mix well and cook for 2-3 minutes or&nbsp;till the spinach leaves get&nbsp;tender. Do …
    8. Drain the water using a strainer. Throw the water away. 
      Step 16 – <meta charset="UTF-8" />Drain the water using a strainer. Throw the water away.&nbsp;
    9. Hold the strainer below cold water to refresh the spinach and drain well. Alternatively you can plunge the leaves in a bowl of ice cold water. This step is known as refreshing, it is done to retain the colour of the vegetable and it also halts the process of cooking. 
      Step 17 – <meta charset="UTF-8" />Hold the strainer below cold water to refresh the spinach and drain well. …
    10. Chop the blanched spinach.
      Step 18 – Chop the blanched spinach.
dough for vegetable soya cutlet

 

    1. in a bowl put 1 cup blanched and chopped spinach (palak).
      Step 19 – in a bowl put&nbsp;<meta charset="UTF-8" />1 cup&nbsp;<a href="glossary-blanched-and-chopped-spinach-1915i">blanched and chopped spinach (palak)</a>.
    2. Add 1/2 cup soaked soya granules. 1/4 cup raw soya granules will give you 1/2 cup after soaking.
      Step 20 – Add 1/2 cup soaked soya granules. 1/4 cup raw soya granules will give you 1/2 …
    3. Add 1/4 cup chopped coriander (dhania).
      Step 21 – Add&nbsp;<meta charset="UTF-8" />1/4 cup&nbsp;<a href="glossary-chopped-coriander-783i">chopped coriander (dhania)</a>.
    4. Add 1 tsp ginger-green chilli paste.
      Step 22 – Add&nbsp;<meta charset="UTF-8" />1 tsp&nbsp;<a href="glossary-ginger-green-chilli-paste-adrak-mirch-ki-paste-adrak-mirchi-paste-139i">ginger-green chilli paste</a>.
    5. Add 1 tsp finely chopped garlic (lehsun).
      Step 23 – Add&nbsp;<meta charset="UTF-8" />1 tsp&nbsp;finely&nbsp;<a href="glossary-chopped-garlic-790i">chopped garlic (lehsun)</a>.
    6. Add 2 tbsp powdered roasted chana dal (daria).
      Step 24 – Add&nbsp;<meta charset="UTF-8" />2 tbsp&nbsp;powdered&nbsp;<a href="glossary-roasted-chana-dal-roasted-daria-286i">roasted chana dal (daria)</a>.
    7. Add 2 tbsp besan (bengal gram flour).
      Step 25 – Add&nbsp;<meta charset="UTF-8" />2 tbsp&nbsp;<a href="glossary-besan-chana-dal-flour-bengal-gram-flour-952i">besan (bengal gram flour)</a>.
    8. Add salt to taste. We added 1/2 tsp salt.
      Step 26 – Add salt to taste. We added 1/2&nbsp;tsp salt.
    9. Mix well.
      Step 27 – Mix well.
    10. Use your hands to mix and form a soft dough.
      Step 28 – Use your hands to mix and form a soft&nbsp;dough.
    11. Shape each portion into a 50 mm. (2”) flat round tikkis with the use of your hands. 
      Step 29 – Shape each portion into a 50 mm. (2&rdquo;) flat round tikkis with the use of …
making vegetable soya cutlet

 

    1. To make hara bhara soya tikkis recipe | vegetable soya cutlet | healthy veg soya tikki | divide the mixture into 6 equal round tikkis.
      Step 30 – To make <strong>hara bhara soya tikkis recipe | vegetable soya cutlet | healthy veg soya …
    2. Heat and grease non-stick pan using ¼ tsp of oil.
      Step 31 – <meta charset="UTF-8" />Heat and grease non-stick pan using &frac14; tsp of oil.
    3. Place the uncooked soya vegetable tikkis on the tava.
      Step 32 – Place the uncooked <strong>soya vegetable tikki</strong>s on the tava.
    4. Cook the bottom of the tikki for about one minute on medium heat.
      Step 33 – Cook the bottom of the tikki for about one minute on medium heat.
    5. Then grease the top of the tikki with little oil.
      Step 34 – Then grease the top of the tikki with little oil.
    6. Flip over.
      Step 35 – Flip over.
    7. Cook the other side the same way.  Keep cooking and flipping till they turn golden brown in colour from both the sides.
      Step 36 – Cook the other side the same way. &nbsp;Keep cooking and flipping&nbsp;till they turn golden brown …
    8. Serve hara bhara soya tikkis | vegetable soya cutlet | healthy veg soya tikki | immediately with tomato ketchup or green chutney.
      Step 37 – Serve <strong>hara bhara soya tikkis | vegetable soya cutlet | healthy veg soya tikki |&nbsp;</strong>immediately …
tips for hara bhara soya tikkis

 

    1. Use your hands to mix and form a soft dough.
      Step 38 – Use your hands to mix and form a soft&nbsp;dough.
    2. Shape each portion into a 50 mm. (2”) flat round tikkis with the use of your hands. 
      Step 39 – Shape each portion into a 50 mm. (2&rdquo;) flat round tikkis with the use of …
    3. Use a spatula to flip the hara bhara soya tikkis | vegetable soya cutlet | healthy veg soya tikki | while cooking.
      Step 40 – Use a spatula to flip the <strong>hara bhara soya tikkis | vegetable soya cutlet | …
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per tikki
Energy53 cal
Protein3.5 g
Carbohydrates5.2 g
Fiber2.4 g
Fat2 g
Cholesterol0 mg
Sodium24.1 mg

Click here to view Calories for Hara Bhara Soya Tikkis

The Nutrient info is complete

Your Rating*

user
n_katira

Sept. 20, 2021, 3:28 p.m.

A healthy tikki for healthy heart.. made with the use of soya granules. Moreover no potatoes have been used in these tikkis for binding.. Instead besan and roasted chana dal have been used. Surely worth a try! But remember to serve it immediately.

5 
user
Loves Food

Oct. 4, 2019, 11:20 p.m.

Healthy tilkis made of soya and stuffed with spinach and coriander and spiced with garlic. Highly recommend the carrot garlic chutney to serve with.

5 
user
Sue

April 4, 2016, 11:15 a.m.

The chutney recipe is not given nor linked. Pls check and upload, thanks. This sounds like an innovative tikki and would like to try along with the chutney.

5 
user
Bhawana

May 8, 2014, 5:24 p.m.

Worth trying....

5 
User

Related Recipes

Buckwheat Dhokla recipe | high fibre buckwheat dhokla | healthy
Buckwheat Dhokla recipe | high fibre buckwheat dhokla | healthy

136 Calories

nachni khichu recipe | ragi khichu |
nachni khichu recipe | ragi khichu |

253 Calories

sweet corn capsicum chaat recipe | paneer corn chaat | sweet corn vegetable paneer chaat |
sweet corn capsicum chaat recipe | paneer corn chaat | sweet corn vegetable paneer chaat |

120 Calories

Aloo Methi Tikki recipe, How to make Aloo Methi Tikki
Aloo Methi Tikki recipe, How to make Aloo Methi Tikki

193 Calories

aloo tikki recipe | non fired aloo tikki | tava aloo tikki | aloo tikki for kids |
aloo tikki recipe | non fired aloo tikki | tava aloo tikki | aloo tikki for kids |

87 Calories

aloo tuk recipe | Sindhi aloo tuk | traditional Sindhi aloo tuk |
aloo tuk recipe | Sindhi aloo tuk | traditional Sindhi aloo tuk |

299 Calories

Brinjal Fritters ( Kebabs and Tikkis Recipes)
Brinjal Fritters ( Kebabs and Tikkis Recipes)

201 Calories

cheese and broccoli tikki recipe | cheese broccoli cutlet | Indian broccoli cheese tikki |
cheese and broccoli tikki recipe | cheese broccoli cutlet | Indian broccoli cheese tikki |

63 Calories

chick pea and soya tikkis recipe | kabuli chana soy cutlet | protein rich chickpeas soya vegetable kebab |Â
chick pea and soya tikkis recipe | kabuli chana soy cutlet | protein rich chickpeas soya vegetable kebab |Â

70 Calories

chickpea tikki recipe | healthy chick pea pattice | Indian chana patties |
chickpea tikki recipe | healthy chick pea pattice | Indian chana patties |

59 Calories

karela tikki recipe | bottle gourd tikki | healthy Indian tikki | karela tikki with garlic tomato chutney |
karela tikki recipe | bottle gourd tikki | healthy Indian tikki | karela tikki with garlic tomato chutney |

34 Calories

makhmali paneer tikka recipe | makhmali paneer tikka in oven, tawa |
makhmali paneer tikka recipe | makhmali paneer tikka in oven, tawa |

464 Calories

Mint and Masoor Tikki ( Kebabs and Tikkis Recipes)
Mint and Masoor Tikki ( Kebabs and Tikkis Recipes)

93 Calories

Nadier Palak Tikki ( Kebabs and Tikkis Recipes)
Nadier Palak Tikki ( Kebabs and Tikkis Recipes)

0 Calories

oats moong dal tikki | moong dal tikki with oats | healthy oats moong dal tikki |
oats moong dal tikki | moong dal tikki with oats | healthy oats moong dal tikki |

54 Calories

oats tikki recipe | oats cutlet | oats vegetable tikki | healthy oats tikki with paneer |
oats tikki recipe | oats cutlet | oats vegetable tikki | healthy oats tikki with paneer |

111 Calories

pahadi paneer tikka recipe | hariyali paneer tava tikka |  healthy pahadi vegetarian tikka |
pahadi paneer tikka recipe | hariyali paneer tava tikka |  healthy pahadi vegetarian tikka |

259 Calories

paneer Amritsari tikka recipe | Amritsari paneer pakoda | paneer tikka pakoda |
paneer Amritsari tikka recipe | Amritsari paneer pakoda | paneer tikka pakoda |

68 Calories

paneer pudina tikki recipe | paneer hariyali tikki | healthy paneer pudina tikki
paneer pudina tikki recipe | paneer hariyali tikki | healthy paneer pudina tikki

70 Calories

paneer tikki chole chaat recipe | healthy chole paneer tikki chaat | chole paneer tikki chaat |
paneer tikki chole chaat recipe | healthy chole paneer tikki chaat | chole paneer tikki chaat |

299 Calories

paneer tikki recipe | paneer cutlet | crispy aloo paneer tikki |
paneer tikki recipe | paneer cutlet | crispy aloo paneer tikki |

172 Calories

Rajma Tikki Wrap ( Wraps and Rolls) recipe
Rajma Tikki Wrap ( Wraps and Rolls) recipe

472 Calories

rava green peas tikki recipe | green peas potatoes cutlet | Vegetarian Green Peas Fritters |
rava green peas tikki recipe | green peas potatoes cutlet | Vegetarian Green Peas Fritters |

96 Calories

soya tikki recipe | sesame soya tikki recipe | mixed vegetable soya tikki |
soya tikki recipe | sesame soya tikki recipe | mixed vegetable soya tikki |

63 Calories

Soya Tikkis in Malwani Gravy recipe
Soya Tikkis in Malwani Gravy recipe

0 Calories

sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet |
sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet |

54 Calories

Suran Chana Dal Tikkis recipe, Suran (yam) Tikki Recipe
Suran Chana Dal Tikkis recipe, Suran (yam) Tikki Recipe

89 Calories

Tandoori Paneer Tikka ( Kebabs and Tikkis Recipe)
Tandoori Paneer Tikka ( Kebabs and Tikkis Recipe)

268 Calories

Tava Roti ( Kebabs and Tikkis Recipe)
Tava Roti ( Kebabs and Tikkis Recipe)

104 Calories

Follow US

Recipe Categories

Latest Recipes

Maharashtrian Kothimbir Vadi | Coriander Vadi Snack | Traditional Maharashtrian Vadi tea time snack |
masala puri | masala poori | Gujrati masala puri | Maharashtrian Tikkat puri |
rajma wrap recipe | healthy rajma wrap |
Varagu Sweet Potato Chilla | Kodri Sweet Potato Cheela | healthy Millet Shakarkand pancake |
amla murabba recipe | amla ka murraba | Gujarati amla pickle | Indian winter pickle |
paneer pakora recipe | Punjabi style paneer pakora | paneer pakoda |
paneer bhurji | dry paneer bhurji | how to make paneer bhurji |
Mixed Sprouts Poha recipe, Healthy Mixed Sprouts Poha
dosa recipe | with dosa batter recipe | South Indian dosa |
healthy lemon rice recipe | South Indian Vegetable Lemon Rice | gluten free rice |
garlic chutney recipe | red chilli garlic chutney | wet garlic chutney | lasun chutney | lehsun ki chutney |
Khaman Dhokla recipe, How to make soft Gujarati khaman dhokla snack