Chick Pea and Soya Tikkis ( Healthy Heart Recipe)
by Tarla Dalal
kabuli chana soya tikki recipe | non fried soya cutlet | healthy weight loss tikki | with 38 amazing images.
kabuli chana soya tikki recipe | non fried soya cutlet | healthy weight loss tikki | is a protein rich satiating snack. Learn how to make healthy weight loss tikki.
kabuli chana soya tikki is a popular recipe that is liked by the people of all age groups. This easy-to-make appetizer recipe is prepared using simple ingredients which are easily available. Good thing about this recipe is that it includes chickpea as its main ingredient, which is a rich source of protein. On rainy days, nothing gives greater joy than standing next to a hot and steaming tava on which delicious tikkis are being cooked, which can satisfy your cravings and are very healthy.
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.
You can serve this non fried soya cutlet on the occasions like kitty party, game night or on a family get-together and will be loved by everyone. kabuli chana soya tikki can be served with any green chutney or ketchup.
Tips to make kabuli chana soya tikki recipe: 1. Use your hands to mix and form a soft dough. 2. Shape each portion into a 50 mm. (2”) flat round tikkis with the use of your hands. 3. Use a spatula to flip the soya tikki while cooking. 4. Cook kabuli chana soya tikki on a low flame.
Enjoy kabuli chana soya tikki recipe | non fried soya cutlet | healthy weight loss tikki | with detailed step by step images.
Chick Pea and Soya Tikkis ( Healthy Heart Recipe) recipe - How to make Chick Pea and Soya Tikkis ( Healthy Heart Recipe)
Soaking Time: 15 minutes Preparation Time: Cooking Time: Total Time:
Makes 10 tikkis
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) leaves
1 1/2 tsp ginger-green chilli paste
1 tsp garlic (lehsun) paste
4 tbsp whole wheat flour (gehun ka atta)
salt to taste
1 1/2 tsp oil for greasing and cooking
For chick pea and soya tikkis
- For chick pea and soya tikkis
- To make {span class="bold1"}chickpea and soya tikkis{/span}, 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, whole wheat flour 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 little oil till they turn golden brown in colour from both the sides.
- Serve the {span class="bold1"}chickpea and soya tikkis{/span} immediately.
kabuli chana soya tikki (Healthy Heart & Low Cholesterol Snack) Video by Tarla Dalal
like kabuli chana soya tikki
-
like kabuli chana soya tikki recipe | non fried soya cutlet | healthy weight loss tikki | then check our collection of tikki recipes.
- soya tikki recipe | sesame soya tikki recipe | mixed vegetable soya tikki |
- chick pea potato soya tikki | kabuli chana soya cutlet | garlic potato soya tikki |
- What are Tikkis? Think starter, and tikki 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.
what is kabuli chana soya tikki made of?
-
what is kabuli chana soya tikki made of? non fried soya cutlet is made from 1 1/2 cups soaked and boiled kabuli chana (white chick peas), 1/2 cup soya granules, 1/4 cup chopped mint leaves (pudina), 1 1/2 tsp ginger-green chilli paste, 1 tsp garlic (lehsun) paste, salt to taste and 1 1/2 tsp oil for greasing and cooking. See below image of list of ingredients for kabuli chana soya tikki.
how to soak and boil chick peas?
-
Take a deep bowl, add slightly less than 1/2 cup raw kabuli chana, wash with enough water.
-
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.
-
This is how the kabuli chana looks after soaking.
-
Drain well using a strainer.
-
Soaked and drained kabuli chana.
-
Boil enough water in a deep vessel and add 1/4 tsp salt.
-
Add the soaked and drained kabuli chana.
-
Cook the kabuli chana on a high flame for 15 minutes.
-
Drain.
-
Soaked and cooked kabuli chana ready to be used in stir fry recipes and tikkis.
how to soak soya granules
-
To make kabuli chana soya tikki recipe | non fried soya cutlet | healthy weight loss tikki | first we need to soak the soy granules. Place approx. 1/4 cup of soy granules in a deep bowl.
-
Pour enough warm water in it.
-
Cover with a lid and allow them to soak for 10 minutes.
-
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.
dough for chick pea soya tikki
-
In a mixer put 1 1/2 cups soaked and boiled kabuli chana (white chick peas).
-
Add soaked soya granules.
-
Add 1/4 cup chopped mint leaves (phudina).
-
Blend in a mixer to a coarse mixture ( consisting of large pieces; rough, not smooth ) without using water.
-
Transfer the mixture into a bowl.
-
Add 1 1/2 tsp ginger-green chilli paste.
-
Add 1 tsp garlic (lehsun) paste.
-
Add 4 tablespoons whole wheat flour.
-
Add salt to taste. We added 1/4th tsp salt.
-
Use your hands to mix and form a dough.
-
Shape each portion into a 50 mm. (2”) flat round tikkis with the use of your hands.
making chick pea soya tikki
-
To make kabuli chana soya tikki recipe | non fried soya cutlet | healthy weight loss tikki | divide the mixture into 10 equal round tikkis. Shape thinly as we are going to cook on tava.
-
Heat and grease non-stick pan using ¼ tsp of oil.
-
Place the uncooked kabuli chana soya tikki on the tava.
-
Cook the bottom of the tikki for about two minutes on low heat or you will get a raw taste.
-
Then grease the top of the tikki with little oil.
-
Flip over.
-
Remember to press the tikki down with a spatula while cooking to ensure uniform cooking.
-
Cook the other side the same way. Keep cooking and flipping till they turn golden brown in colour from both the sides.
-
Serve kabuli chana soya tikki | non fried soya cutlet | healthy weight loss tikki | immediately with green chutney.
tips for chick pea soya tikki
-
Use your hands to mix and form a soft dough.
-
Shape each portion into a 50 mm. (2”) flat round tikkis with the use of your hands.
-
Use a spatula to flip the soya tikki while cooking.
-
Cook kabuli chana soya tikki on a low flame.
chick pea soya tikki benefits
-
Chick Pea and Soya Tikkis is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
Chick Pea and Soya Tikki recipe makes 10 tikkis. Serving size is 2 tikkis.
- 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. 36% 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 ) 28% of RDA.
- Phosphorus : Phosphorus works closely with calcium to build bones. 22% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% 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). 16% 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 ). 14% of RDA.
| Energy | 70 cal |
| Protein | 4 g |
| Carbohydrates | 8.4 g |
| Fiber | 4.5 g |
| Fat | 2.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 61.7 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 0.8 mg |
| Folic Acid | 28.1 mcg |
| Calcium | 36.8 mg |
| Iron | 1.1 mg |
| Magnesium | 28.8 mg |
| Phosphorus | 68.5 mg |
| Sodium | 3 mg |
| Potassium | 184.9 mg |
| Zinc | 0.5 mg |
Made with minimal ingredients on a tava, these soft succulent tikkis were truly awesome... they are best served immediately with green chutney.
While this recipe is high protein and quite nutritious, the texture of the soya ruined it for me. It was crumbly and weird