Karela Tikkis, Bitter Gourd Tikki Recipe


Karela Tikkis, Bitter Gourd Tikki Recipe

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Though unpleasantly bitter, karela tops the list of diabetes-friendly foods. It contains 'gurmarin', a polypeptide that works like insulin in our body and helps to regulate blood sugar levels. Combine karela with carrot and low-fat paneer to make these surprisingly delicious tikkis.


Serve with diabetic-friendly Garlic Tomato Chutney or Mint and Onion Chutney .

Karela Tikkis, Bitter Gourd Tikki Recipe recipe - How to make Karela Tikkis, Bitter Gourd Tikki Recipe

Preparation Time:    Cooking Time:    Total Time:     Makes 8 tikkis
Show me for tikkis

Ingredients

1/2 cup grated bitter gourd (karela) , unpeeled (refer handy tip)
salt to taste
3/4 cup grated carrot
3/4 cup boiled and coarsely mashed green peas
1/4 cup crumbled low-fat paneer
2 tbsp finely chopped coriander (dhania)
1/4 cup whole wheat bread crumbs
2 tsp green chilli paste
1 tbsp dried mango powder (amchur)
2 1/4 tsp oil for greasing and cooking

For The Garlic Tomato Chutney
1 1/2 tbsp finely chopped garlic (lehsun)
1 cup finely chopped tomatoes
1 tsp oil
1/4 cup finely chopped spring onions whites
2 whole dry kashmiri red chillies , soaked and finely chopped
salt to taste
1 tbsp finely chopped coriander (dhania)
1 tbsp finely chopped spring onion greens

Method
    Method
  1. Apply a little salt to the bitter gourd, mix well and keep aside for 2 to 3 minutes. Squeeze and keep the water aside. This water can be used as given in the handy tip.
  2. Combine the bitter gourd, carrot, green peas, paneer, coriander, bread crumbs, green chilli paste, dried mango powder and salt in a bowl and mix well.
  3. Divide the mixture into 8 equal portions and shape each portion into 50 mm. (2”) flat round tikkis.
  4. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
  5. Cook each tikki, using ¼ tsp of oil, till it turns golden brown in colour from both the sides. Keep aside.

For the garlic tomato chutney

    For the garlic tomato chutney
  1. Heat the oil in a broad non-stick pan, add the garlic and spring onion whites and sauté on a medium flame for 1 to 2 minutes.
  2. Add the red chillies, tomatoes, salt and 1 tbsp water, mix well and cook on a slow flame for 3 to 4 minutes, while stirring continuously and lightly mashing with the back of a spoon.
  3. Switch of the flame, add the coriander and spring onion greens and mix well.

How to serve

    How to serve
  1. Serve the karela tikkis hot with garlic tomato chutney.

Handy tips:

    Handy tips:
  1. While grating the bitter gourd, start grating without peeling and avoid including white portion and seeds inside it.
  2. You will benefit from drinking the water squeezed from the karela as well. To cut its bitter taste, mix with a glass of water or tomato juice.
Nutrient values (Abbrv) per tikki
Energy47 cal
Protein1.9 g
Carbohydrates5.1 g
Fiber2.6 g
Fat2.1 g
Cholesterol0 mg
Sodium10.1 mg
Karela Tikki (Diabetic Snack) Video of Tarla Dalal
Karela Tikkis, Bitter Gourd Tikki Recipe with step by step photos

Like Karela Tikkis to Stay Healthy

  1. We have a huge collection to nourishing tikkis and cutlets to enjoy as a healthy snack. Try out these recipes and you will ask for more surely…
  2. Serve hot Karela Tikkis hot with fresh chunky Garlic Tomato Chutney and enjoy its taste and embrace its health benefits.  

For Karela Tikkis

  1. For Karela Tikkis, you first need to grate the karela (Bitter gourd). While grating the bitter gourd, start grating without peeling and avoid including white portion and seeds inside it as they are highly bitter. You will need ½ cup of grated karela. 
  2. True to its name, this vegetable is bitter. So apply a little salt to the grated bitter gourd.
  3. Mix well using your hands. Keep aside for 2 to 3 minutes so the salt can cover the grated karela well. 
  4. Squeeze the grated karela with your fingers so as to remove the water aside. This water is not to be used in these Karela Tikkis. However you will benefit from drinking the water squeezed from the karela as well. To cut its bitter taste, mix with a glass of water or tomato juice.
  5. Now place this grated bitter gourd in a deep bowl.
  6. Add veggies to it, they will add on fiber and other nutrients to these Bitter Gourd Tikkis. First add the grated vitamin A rich carrot. 
  7. Add the fiber rich green peas.
  8. Add calcium and protein rich crumbled paneer. You can grate the paneer if you wish to.
  9. Add vitamin A and C rich flavourful herb – the fresh finely chopped coriander. 
  10. Now add another fiber rich ingredients – oats. These are for binding the Karela Cutlets. Usually bread crumbs are added to tikkis, but we have replaced it with oats which are a more nourishing options. Read All About Oats and their Nutritional Benefits.
  11. Add green chilli paste. If the paste isn’t ready, add finely chopped green chillies. 
  12. Add the dried mango powder for the slight tang.
  13. Finally add salt as per taste. 
  14. Mix well all the ingredients well using your fingertips.
  15. Divide the mixture into 8 equal portions.
  16. Shape each portion into 50 mm. (2”) flat round tikki by rolling it in between your palms. 
  17. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
  18. Place all the  rolled Karela Tikkis on the hot and greased tava. 
  19. Cook each Bitter gourd Cutlet, using ¼ tsp of oil, till it turns golden brown in colour from both the sides. Keep aside.

For the Garlic Tomato Chutney

  1. For Garlic Tomato Chutney, first heat the oil in a broad non-stick pan. 
  2. Add garlic to it. You need to peel the garlic cloves and finely chop the garlic. You will need 1½ tbsp of finely chopped garlic. 
  3. Add the spring onion whites now. The spring onion whites lend a slight sweet taste to this Garlic Tomato Chutney
  4. Sauté the spring onions whites and garlic on a medium flame for 1 to 2 minutes.
  5. Next add the Kashmiri red chillies. These lend a bright red colour to the Lehsun Tamatar ki Chutney. Soak 2 red chillies in warm water for 15 minutes and then finely chop them so it is easy to blend. 
  6. Then add 1 cup of finely chopped tomatoes. While chopping them, avoid the white part and discard it. 
  7. Add salt as per taste. 
  8. Add 1 tbsp of water for cooking. 
  9. Mix well with the help of a ladle. 
  10. Cook on a slow flame for 3 to 4 minutes. Keep stirring the mixture for Garlic Tomato Chutney continuously and lightly mashing with the back of a spoon. This will help in releasing  juice from the tomatoes so as to get the moist chutney like consistency, as this chutney is chunky and not blended till smooth.  
  11. Switch of the flame and add the flavourful herb – coriander. Add finely chop coriander so it blends well with the mixture. 
  12. Add the spring onion greens. These add a great mouthfeel to the Lehsuni Tomato Chutney. 
  13. Mix well using a spoon. 
  14. Chunky Garlic Tomato Chutney is ready for serving with the Karela TIkkis.

For Serving Karela Tikki

  1. Serve hot Karela Tikkis hot with fresh chunky Garlic Tomato Chutney and enjoy its taste and embrace its health benefits.  

Reviews

Karela Tikkis, Bitter Gourd Tikki Recipe
 on 14 Aug 19 12:06 PM
5

What can we use instead of bread crumbs as a binding agent?
Tarla Dalal
14 Aug 19 01:57 PM
   You can use roasted rolled oats instead of bread crumbs as binding agent.
Karela Tikkis, Bitter Gourd Tikki Recipe
 on 09 Aug 18 01:52 PM
5

What can be substituted for peas
Tarla Dalal
10 Aug 18 08:53 AM
   Hi Ruchika, You can substitute peas with corn but, it won''t be a diabetic friendly recipe anymore.