Nutritional Facts of Hara Bhara Tikki Roll ( Wraps and Rolls), Calories in Hara Bhara Tikki Roll ( Wraps and Rolls)

by Tarla Dalal
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How many calories does one Hara Bhara Tikki Roll have?

One Hara Bhara Tikki Roll gives 374 calories. Out of which carbohydrates comprise 200 calories, proteins account for 57 calories and remaining calories come from fat which is 118 calories. One Hara Bhara Tikki Roll provides about 19 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Hara Bhara Tikki Roll | hara bhara tikki roll recipe | palak kebab roll | healthy veg wrap | healthy wrap for weight loss | with 44 amazing images.

hara bhara tikki roll recipe | palak kebab roll | healthy veg wrap | healthy wrap for weight loss is a nourishing and wholesome one dish meal which can be enjoyed by people of all ages. Learn how to make healthy veg wrap.

To make hara bhara tikki roll, first make a pahadi marinade using hung curd, mint, coriander and a few spices along with fresh cream. Make 5 wheat flour rotis and keep aside. Then make the tikki. For that, soak the chana dal for 1 hour. Drain. In a pressure cooker add the chana dal, garlic, ginger, green chilies and ½ cup of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Drain. Combine the spinach, green peas and chana dal blend in a mixer to a paste without using any water. Transfer the paste to a bowl, add the paneer, chaat masala, garam masala and salt and mix well. Divide the mixture into 10 equal portions, shape each portion into a rectangular tikki and flatten it. Each tikki is approximately 3” long and 1’’ broad. Heat a non-stick tava (griddle) and cook the tikki on a medium flame using 3 tsp of oil till the tikkis are light brown in colour from both the sides. Keep aside. Finally spread some marinade on a roti, arrange few lettuce leaves, place a tikka and spread a little carrot onion mixture. Serve immediately.

Roll up your sleeves and dig into these delectable healthy veg wrap rolled up with a pahadi marinade. The minty flavour of the marinade combined with the spicy non-fried tikkis makes it a truly enjoyable one-dish meal .

What’s more? Lettuce and spinach contribute a significant dose of Vitamin A to this tasty healthy wrap for weight loss. Commonly used potatoes have been replaced by chana dal and paneer to make healthy tikkis. This lends a good amount of protein to support cell and tissue health. Though some amount of bread crumb is used to bind the tikkis, if you wish you can replace it with roasted rolled oats.

This palak kebab roll is absolutely devoid of refined carbs, cheese and excess fat. It can be relished not only by weight watchers, but also by diabetics and heart patients. The use of wheat flour along with loads of veggies lends enough fibre to manage blood sugar levels and cholesterol levels. We suggest one wrap as a serving size.

Tips for hara bhara tikki roll. 1. Ensure to drain the chana dal very well, so binding the tikkis becomes easier. 2. Prefer to cook the tikkis on a slow flame so they brown evenly and cook well. 3. You can keep the rotis, tikkis and spread in advance, but assemble the wrap just before serving.

Check out our collection of recipes for wraps made with innumerable combinations of tasty and satiating ingredients.

Is Hara Bhara Tikki Roll healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal

2. Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

3. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic.

4. Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

5. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

6. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

7. Paneer + Low Fat PaneerPaneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you
Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. 

8. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

9. Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves

10. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

11. Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera.

12. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

13. Fresh Cream : 1 tbsp of fresh cream (15 gm) provides around 18 calories, out of which 16 calories result from saturated fat. Till late, saturated fat was always looked upon as that evil fat which would lead to high cholesterol levels and strokes. Offhand, studies have revealed no such association. So, the next question that arises is “Are saturated fats healthy then?” What’s more important is to look at your diet in totality. Fats, in reality, will keep you full for long time and avoid bingeing and weight gain. And yes, the body for absorption of fat-soluble vitamins like vitamin A, D, E and K, needs some amounts of fat. 

14. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

15. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

16. Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.

17. Lettuce :  Lettuce is low in calories and aids in Weight Loss.  Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce  abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. It is also rich in Folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce

18. Garam masala: Since the masala powder is added only in small quantities, it does not have substantial health benefits.
• However, the use of beneficial spices like cloves and peppercorns helps improve digestion and immune functions.

What's the problem?

Plain flour (maida) : for bread crumbs This recipe uses plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or use in very small quantities as any consumption of this will cause a larger spike in blood sugar levels which is not good for diabeticsheart patientsThe development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.  Read is maida good for you to understand fully.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Hara Bhara Tikki Roll?

Yes, this recipe is good for diabetics, heart and weight loss. Hara Bhara Tikki – A Healthy Snack for All.   Protein rich food,  paneer paired with flavourful mint leaves to create a nourishing snack – Hara Bhara Tikki. Paneer is one the greatest source of calcium and protein for vegetarians. It is necessary to nourish each and every cell of the body, this includes all the organs and our immune system as well. It supports our bones too. The pleasing and flavourful mint, on the other hand, abounds in antioxidants, Vitamin A and Vitamin C which protect your cells from harmful damage of free radicals.

These sumptuous tikkis made with minimal ingredients can be explored by healthy individuals, those with heart problems and diabetics as well. True that Plain flour (maida) : for bread crumbs has been added to these tikkis to bind them, but the quantity is not more. Diabetics and those aiming to lose weight need not turn away from these tikkis because of the addition of bread crumbs.

Can healthy individuals have Hara Bhara Tikki Roll?

Yes, this is healthy. 

One Hara Bhara Tikki Roll is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body.

2. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin.

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.

5. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

6. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.

7. Vitamin C :  Vitamin C is a great defence against coughs and colds.

8. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

9. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

10. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.

11. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

12. Phosphorus Phosphorous works closely with calcium to build bones. 

13. Potassium : Potassium is critical for those with high blood pressure as it lessen the impact of sodium. Eat more avocados, bananas, watermelons, papaya, plums and grapefruits.

14. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 374 calories that come from one Hara Bhara Tikki Roll?

Walking (6 kmph) = 1 hour 58 mins
Running (11 kmph) = 37 mins
Cycling (30 kmph) = 50 mins
Swimming (2 kmph) = 1 hour 4 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per roll% Daily Values
Energy300 cal15%
Protein11.4 g21%
Carbohydrates39.9 g13%
Fiber9.3 g37%
Fat10.6 g16%
Cholesterol2.9 mg1%
Vitamin A2821.8 mcg59%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.3 mg27%
Vitamin B3 (Niacin)2.3 mg19%
Vitamin C21 mg52%
Vitamin E1.1 mg7%
Folic Acid (Vitamin B9)109.1 mcg55%
Calcium170.9 mg28%
Iron5.5 mg26%
Magnesium109.9 mg31%
Phosphorus276 mg46%
Sodium2400.4 mg126%
Potassium358.9 mg8%
Zinc1.1 mg11%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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