Cauliflower and Oats Tikki

Cauliflower and Oats Tikki

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Normally tikkis are made by binding assorted ingredients with mashed potatoes. Here, however, we have used low calorie cauliflower with fibre-rich oats for that purpose! Two unusual ingredients, combined with colourful veggies results in a top-class tikki that will enthral you.


The vegetables add to the fibre, vitamin and antioxidant content of this snack, while the mint and coriander pool in Vitamin C apart from imparting a tantalizing aroma and flavour to the Cauliflower and Oats Tikki. This delightful snack is cooked on a tava with minimal oil to reduce the nutrient loss and calorie count.

Cauliflower and Oats Tikki recipe - How to make Cauliflower and Oats Tikki

Preparation Time:    Cooking Time:    Total Time:     Makes 16 tikkis
Show me for tikkis

Ingredients

2 cups finely chopped and blached cauliflower
1/2 cup quick cooking rolled oats
1/2 cup oats flour , refer handy tip
3 1/4 tsp oil
1/2 cup finely chopped onions
1/2 cup finely chopped and boiled french beans
1/2 cup finely chopped and boiled carrots
1 tsp green chilli paste
2 tbsp finely chopped coriander (dhania)
2 tbsp finely chopped mint leaves (phudina)
1 1/2 tsp garam masala
1 1/2 tsp dried mango powder (amchur)
1/2 tsp ginger (adrak) paste
1/2 tsp chaat masala
salt to taste

For Serving
healthy green chutney

Method
    Method
  1. Heat 1 tsp of oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes.
  2. Transfer the onions into a deep bowl, add the cauliflower, french beans and carrots, mix well and mash lightly using a potato masher.
  3. Add all the remaining ingredients, mix well and keep aside for 10 minutes. So the oats absorb all the flavours and binds well.
  4. Divide the mixture into 16 equal portions and shape each portion into a 50 mm. (2") flat round tikki.
  5. Heat the non-stick tava (griddle) and grease using ¼ tsp of oil.
  6. Cook each tikki on a slow flame using 1/8 tsp of oil, till they turn crisp and golden brown in colour from both the sides.
  7. Serve immediately with healthy green chutney.

Handy tip:

    Handy tip:
  1. To get ½ cup of oats flour, blend ½ cup of quick cooking rolled oats in a mixer to a smooth powder.
Nutrient values (Abbrv) per tikki
Energy25 cal
Protein0.8 g
Carbohydrates2.7 g
Fiber0.8 g
Fat1.2 g
Cholesterol0 mg
Sodium6 mg

Reviews

Cauliflower and Oats Tikki
 on 31 Oct 17 11:25 PM
5

Taste good and healthy too.. Like it.
Cauliflower and Oats Tikki
 on 17 Sep 17 08:25 PM
5

Hello, the tikis turned out really nice! I have a question, can I also use broccoli instead of cauliflower?
Tarla Dalal
19 Sep 17 04:56 PM
   Hi, yes you can...
Cauliflower and Oats Tikki
 on 02 Jul 17 10:07 PM
5

As this recipe is low calorie, I had these tikkis to my heart''s content.
Cauliflower and Oats Tikki
 on 06 May 17 04:57 PM
5

I tried it . Its mouth watering healthy dish with difference
Tarla Dalal
08 May 17 08:49 AM
   Hi Asmita, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Cauliflower and Oats Tikki
 on 01 May 17 08:20 AM
5

Cauliflower and Oats Tikki
 on 06 Jan 17 06:36 AM
5

I was running out of recipes for healthy eating. Tried this recipe and have been my favourite ever since. I normally bake it , its filling ,delicious and healthy. perfect snack after workout .
Tarla Dalal
06 Jan 17 08:43 AM
   Hi, Thank you for your kind words. Do try more and more recipes and let us know how you liked them. Happy Cooking !!
Cauliflower and Oats Tikki
 on 28 Sep 16 07:12 PM
5

Absolutely amazing
Cauliflower and Oats Tikki
 on 20 Dec 15 11:53 PM
5

The tikkis were tasty. Could be crispier if oats are pre dry roasted and then used. Also remember to extract all the water from the vegetables before mashing.
Tarla Dalal
21 Dec 15 02:20 PM
   Thanks for sharing your views on this recipe. The oats in this recipe have been added with all the other ingredients to make the tikkis and not just as a coating and hence we haven''''t roasted the oats. However you can always dry roast them before using. We would always appreciate your comments on other recipes too, they are a great motivation to the team.
Edited after original posting.
Cauliflower and Oats Tikki
 on 30 Dec 14 12:48 PM
5

oh wow no potatoes for binding!! Oats and cauliflower do that magic here... tasted superb with green chutney...will surely make it again.