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chick pea and soya tikkis recipe | kabuli chana soy cutlet | healthy protein rich chickpeas soya vegetable kebab |?
Tarla Dalal
09 June, 2023
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Table of Content
chick pea and soya tikkis is a protein rich Indian snack. Learn how to make healthy protein rich chickpeas soya vegetable kebab.
The ever-popular tikki reinvents itself as an elixir of good health! Made with protein and fibre rich ingredients like soya granules and chick peas, this delicious chick pea and soya tikki is brimful of vitamin B1, zinc and iron, all of which help to strengthen the eye muscles and improve blood circulation to the eye tissues.
The chick pea and soya tikki doubles up as a treat to your taste buds, with the spiky flavours of mint, ginger and green chillies.
Here is a heart-friendly, low-cholesterol variant made with fibre and protein rich ingredients like soya and chickpeas. With mint leaves, ginger and other flavourful additions, these soft and succulent chickpea and soya tikkis are a real mouth-watering lot. Just take care to roll the tikkis thinly so they get evenly cooked.
Soy granules in chick pea and soya tikkis are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass. Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
Have these delectable chick pea and soya tikkis hot and fresh on a cool, rainy day!
Enjoy chick pea and soya tikkis recipe | kabuli chana soy cutlet | healthy protein rich chickpeas soya vegetable kebab | with step by step photos.
Tags
Preparation Time
15 Mins
Cooking Time
10 Mins
Total Time
25 Mins
Makes
10 tikkis
Ingredients
For Chick Pea and Soya Tikkis
1 1/2 cups soaked and boiled kabuli chana (white chick peas)
1/2 cup soy granules
1/4 cup chopped mint leaves (phudina)
1 1/2 tsp ginger-green chilli paste
1 tsp garlic (lehsun) paste
salt to taste
1 1/2 tsp oil for greasing and cooking
Method
- To make chick pea and soya tikkis, soak the soya granules in enough hot water for 10 to 15 minutes. Drain and squeeze out all the water.
- Combine the soya granules, kabuli chana and mint leaves and blend in a mixer to a coarse mixture without using water.
- Transfer the mixture into a bowl, add the ginger-green chilli paste, garlic paste and salt and mix well.
- Divide the mixture into 10 equal portions and shape each portion into 50 mm. (2”) flat, round and thin tikkis.
- Heat a non-stick tava (griddle), grease it using ¼ tsp of oil and cook the tikkis, a few at a time, using ? tsp of oil till they turn golden brown in colour from both the sides.
- Serve the chick pea and soya tikkis immediately.
Chick Pea and Soya Tikkis ( Recipe for Bright Vision) recipe with step by step photos
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like chick pea and soya tikkis recipe | kabuli chana soy cutlet | healthy protein rich chickpeas soya vegetable kebab | then see our collection of tikki recipes and some recipes we love.
- moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack |
- hare chane ke kebab recipe | hare chana ki tikki | healthy green chickpeas kabab |
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What are Tikkis, Kebabs? Think starter, and tikki, kebabs 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.
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.
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like chick pea and soya tikkis recipe | kabuli chana soy cutlet | healthy protein rich chickpeas soya vegetable kebab | then see our collection of tikki recipes and some recipes we love.
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what is chick pea and soya tikkis made of ? See below image of list of ingredients for chick pea and soya tikkis.
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what is chick pea and soya tikkis made of ? See below image of list of ingredients for chick pea and soya tikkis.
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Take a deep bowl, add slightly less than 1/2 cup raw kabuli chana, wash with enough water.
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Cover it with a lid and keep aside to soak for 8 hours. If you are in a hurry and do not have much time then you can soak them in hot water and cover it. It will be done in 4 hours.
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This is how the kabuli chana looks after soaking.
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Drain well using a strainer.
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Soaked and drained kabuli chana.
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Boil enough water in a deep vessel and add 1/4 tsp salt.
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Add the soaked and drained kabuli chana.
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Cook the kabuli chana on a high flame for 15 minutes.
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Drain.
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Soaked and cooked kabuli chana ready to be used in stir fry recipes and tikkis.
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Take a deep bowl, add slightly less than 1/2 cup raw kabuli chana, wash with enough water.
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To make chick pea and soya tikkis recipe | kabuli chana soy cutlet | healthy protein rich chickpeas soya vegetable kebab | first we need to soak the soy granules. Place approx. 1/4 cup of soy granules in a deep bowl.
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Pour enough warm water in it.
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Cover with a lid and allow them to soak for 10 minutes.
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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.
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To make chick pea and soya tikkis recipe | kabuli chana soy cutlet | healthy protein rich chickpeas soya vegetable kebab | first we need to soak the soy granules. Place approx. 1/4 cup of soy granules in a deep bowl.
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In a mixer put 1 1/2 cups soaked and boiled kabuli chana (white chick peas).
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Add soaked soya granules.
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Add 1/4 cup chopped mint leaves (phudina).
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Blend in a mixer to a coarse mixture without using water.
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Transfer the mixture into a bowl.
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Add 1 1/2 tsp ginger-green chilli paste.
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Add 1 tsp garlic (lehsun) paste.
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Add 4 tablespoons whole wheat flour.
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Add salt to taste. We added 1/4th tsp salt.
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Mix well.
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- Divide the mixture into 10 equal portions.
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In a mixer put 1 1/2 cups soaked and boiled kabuli chana (white chick peas).
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To make chick pea and soya tikkis recipe | kabuli chana soy cutlet | healthy chickpeas soya vegetable kebab | shape each portion into 50 mm. (2”) flat, round and thin tikkis.
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Heat a non-stick tava (griddle), grease it using ¼ tsp of oil.
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Place the tikkis on the tava.
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Cook the bottom of the tikki for 30 to 45 seconds on low flame.
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Grease the top of the tikki.
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While cooking the kebab press down gently with a spatula to see that even cooking happens.
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Flip over.
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Cook the other side the same way till golden brown in colour. Keep cooking and flipping till both sides are gold brown.
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Serve chick pea and soya tikkis | kabuli chana soy cutlet | healthy chickpeas soya vegetable kebab | hot with green chutney.
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To make chick pea and soya tikkis recipe | kabuli chana soy cutlet | healthy chickpeas soya vegetable kebab | shape each portion into 50 mm. (2”) flat, round and thin tikkis.
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Cooking tikki's, kebabs on a low flame is important as we are not deep frying the tikki's.
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You can pack the tikkis for kids tiffin.
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While cooking the kebab press down gently with a spatula to see that even cooking happens.
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Chick Pea and Soya Tikkis is rich in Fiber, Folic Acid, hosphorus, Vitamin B1 , Magnesium, Protein.
- 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. 18% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 14% of RDA.
- Phosphorus : Phosphorus works closely with calcium to build bones. 11% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 8% of RDA.
- Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 7% of RDA.
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Cooking tikki's, kebabs on a low flame is important as we are not deep frying the tikki's.
Nutrient values (Abbrv)per plate
| Energy | 70 cal |
| Protein | 4 g |
| Carbohydrates | 8.4 g |
| Fiber | 4.5 g |
| Fat | 2.3 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
Click here to view Calories for Chick Pea and Soya Tikkis ( Recipe for Bright Vision)
The Nutrient info is complete
n_katira
June 17, 2020, 1:16 p.m.
Soft, melt in mouth tikkis, which tastes truly awesome with green chutney. Flavoured with mint leaves and mildly from garlic, these tikkis can be made in a jiffy once the chick peas have been boiled.
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