Chick Pea and Soya Tikki Roll ( Wraps and Rolls)
by Tarla Dalal
23 Dec 2013
This recipe has been viewed 61074 times
The piece de resistance of this recipe is the chick pea soya tikkis. And you will be surprised to know that this delicious wrap is great for weight-watchers and heart patients. Soya helps lower cholesterol and the low-cal mayonnaise adds to the taste without scaring the calorie-counter!
Chick Pea and Soya Tikki Roll ( Wraps and Rolls) recipe - How to make Chick Pea and Soya Tikki Roll ( Wraps and Rolls)
Preparation Time: Cooking Time: Total Time:
Makes 4 rolls
For The Chick Pea Soya Tikkis
1 cup soya granules
1 cup boiled and drained kabuli chana (white chick peas)
2 tbsp finely chopped mint leaves (phudina) leaves
2 tsp chilli-garlic chutney
2 tsp finely chopped green chillies
2 tsp finely chopped ginger (adrak)
salt to taste
1 tsp oil for cooking
Other Ingredients
1 cup tomato slices
1 cup onion rings
2 tbsp finely chopped coriander (dhania)
salt and to taste
4 rotis
8 tbsp low-cal mayonnaise
Method
For the chick pea soya tikkis
How to proceed
For the chick pea soya tikkis
- For the chick pea soya tikkis
- Soak the soya granules in 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 paste without using any water.
- Add the chilli-garlic chutney, green chillies, ginger and salt and mix well.
- Divide the mixture into 8 equal portions and shape each portion into a 50 mm. (2”) oval flat tikkis.
- Heat a non-stick tava (griddle) and cook each tikki on a medium flame using ¼ tsp of oil till the tikkis turn golden brown in colour from both the sides. Keep aside.
How to proceed
- How to proceed
- Combine the tomatoes, onions, coriander, salt and pepper in a bowl and mix lightly and keep aside.
- Place a roti on a clean dry surface and place 2 in a single row in the centre of the roti.
- Arrange ¼th of onion-tomato mixture and spread 2 tbsp of low-cal mayonnaise over it and roll it up tightly.
- Repeat with the remaining ingredients to make 3 more rolls.
- Wrap a tissue paper around each roll and serve immediately.
- To get 1 cup boiled kabuli chana, soak ½ cup of it overnight, pressure cook till done and drain well and use per the recipe.
Nutrient values per roll
| Energy | 413 cal |
| Protein | 19.7 g |
| Carbohydrates | 51.7 g |
| Fiber | 15.4 g |
| Fat | 14.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 570.8 mcg |
| Vitamin B1 | 0.4 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 3 mg |
| Vitamin C | 14.2 mg |
| Folic Acid | 83.9 mcg |
| Calcium | 212.1 mg |
| Iron | 5.5 mg |
| Magnesium | 130.2 mg |
| Phosphorus | 354.6 mg |
| Sodium | 42.1 mg |
| Potassium | 729.5 mg |
| Zinc | 2.1 mg |
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