Lehsuni Matki Palak Tikki, Healthy Matki Tikki
by Tarla Dalal
lehsuni matki palak tikki recipe | healthy matki tikki for weight loss | Indian matki cutlet | matki che vade | with 36 amazing images.
lehsuni matki palak tikki recipe | healthy matki tikki for weight loss | Indian matki cutlet | matki che vade is a tasty and nourishing snack. Learn how to make healthy matki tikki for weight loss.
To make lehsuni matki palak tikki, combine the matki with 1 cup of water and little salt in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes or till the matki is tender. Allow it to cool slightly and blend in a mixer to a coarse mixture. Combine all the ingredients, including the matki mixture and little salt, in a deep bowl and mix well. Divide the mixture into 10 equal portions and shape each portion into a 50 mm. (2?) diameter thin flat, round tikki. Heat a non-stick tava (griddle) and grease it using ½ tsp of oil. Cook each tikki, using ¼ tsp of oil, till they turn golden brown in colour from both the sides. Serve immediately with healthy green chutney.
Healthy matki tikki for weight loss is nothing short of magic for garlic lovers. Sprouted matki, though hardly used in routine cooking, is a storehouse of nutrients like protein, fibre, calcium, phosphorus and magnesium. This delectable tikki is a great way to use this wonder ingredient.
These toothsome Indian matki cutlet also feature heart-friendly, cholesterol-lowering garlic and spinach, which helps build immunity along with lending ample amount of vitamin A and folic acid. To avoid losing these key nutrients, make sure you cook the matki in a covered pan.
Each matki che vade with 67 calories is a satiating snack which can be enjoyed by diabetics and weight watchers as well as heart patients. Two tikkis served with healthy green chutney is the suggested serving size.
Tips for lehsuni matki palak tikki. 1. Cooking of matki sprouts using exact water proportion is very important. 2. Blending of the cooked matki sprouts into a coarse mixture is very important to get the best taste and texture. 3. Instead of spinach you can also use methi leaves or coriander. 4. Instead of green chilli paste you can use chopped green chillies. 5. Instead of ginger paste you can also use chopped ginger.
Enjoy lehsuni matki palak tikki recipe | healthy matki tikki for weight loss | Indian matki cutlet | matki che vade | with step by step photos.
Lehsuni Matki Palak Tikki, Healthy Matki Tikki recipe - How to make Lehsuni Matki Palak Tikki, Healthy Matki Tikki
Preparation Time: Cooking Time: Total Time:
Makes 10 tikkis
For Lehsuni Matki Palak Tikki
1 tbsp finely chopped garlic (lehsun)
2 cups sprouted matki (moath beans)
1 cup shredded spinach (palak)
2 tsp lemon juice
2 tsp green chilli paste
1 tsp ginger (adrak) paste
2 tsp garam masala
salt to taste
3 tsp oil for greasing and cooking
For Serving With Lehsuni Matki Palak Tikki
healthy green chutney
For lehsuni matki palak tikki
- For lehsuni matki palak tikki
- To make {span class="bold1"}lehsuni matki palak tikki{/span}, combine the matki with 1 cup of water and little salt in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes or till the matki is tender. Allow it to cool slightly and blend in a mixer to a c
- Combine all the ingredients, including the matki mixture and little salt, in a deep bowl and mix well.
- Divide the mixture into 10 equal portions and shape each portion into a 50 mm. (2?) diameter thin flat, round tikki.
- Heat a non-stick tava (griddle) and grease it using ½ tsp of oil.
- Cook each tikki, using ¼ tsp of oil, till they turn golden brown in colour from both the sides.
- Serve the {span class="bold1"}lehsuni matki palak tikki{/span} immediately with healthy green chutney.
Lehsuni Matki Palak Tikki (Low Cholesterol and Healthy Heart Snack) Video by Tarla Dalal
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what is lehsuni matki palak tikki made of ?
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lehsuni matki palak tikki is made of 1 tbsp finely chopped garlic (lehsun), 2 cups sprouted matki (moath beans), 1 cup shredded spinach (palak), 2 tsp lemon juice, 2 tsp green chilli paste, 1 tsp ginger (adrak) paste, 2 tsp garam masala, salt to taste and 3 tsp oil for greasing and cooking. See below image of list of ingredients for lehsuni matki palak tikki.
how to boil matki sprouts
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To boil matki sprouts, take a deep non-stick pan and add 2 cups sprouted matki (moath beans).
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Add 1 cup of water.
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Add little salt.
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Mix it well.
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Cover with a lid.
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Cook on a medium flame for 8 to 10 minutes, while stirring occasionally. . It should be well cooked and not mushy. Matki sprouts are ready.
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Cool slightly. This will take approx. 15 minutes.
for the mixture of lehsuni matki palak tikki
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To make lehsuni matki palak tikki recipe | healthy matki tikki for weight loss | Indian matki cutlet | matki che vade, transfer the cooked matki sprouts into a small mixer jar. Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetes, heart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki sprouts are also a good way to manage healthy cholesterol in the body. Those suffering from acidity should opt for matki sprouts rather than the cooked matki. See benefits of sprouted matki in sprouted matki glossary.
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Blend to a coarse mixture. This is how it looks. It is important not to over blend the matki sprouts.
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Transfer the coarse mixture into a deep bowl.
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Add 1 cup shredded spinach (palak). Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it.
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Add 2 tsp lemon juice. Lemon is a very good source of Vitamin C and thus helps in the production of white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.
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Add 2 tsp green chilli paste. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.
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Add 1 tsp ginger (adrak) paste. Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.
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add 1 tbsp finely chopped garlic (lehsun). Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals. Read here for complete benefits of garlic.
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Add 2 tsp garam masala.
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Add salt to taste.
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Mix well using your hands.
how to make lehsuni matki palak tikki
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To make, lehsuni matki palak tikki recipe | healthy matki tikki for weight loss | Indian matki cutlet | matki che vade, divide the mixture into 10 equal portions.
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Shape each portion into a 50 mm. (2”) diameter thin flat, round tikki.
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Heat a non-stick tava (griddle).
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Grease it using ¼ tsp of oil.
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Place 5 tikkis on it.
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Cook each tikki, using ¼ tsp of oil.
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Cook till golden brown
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Repeat steps 4 to 7 to make 1 more batch of tikkis.
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Serve immediately with healthy green chutney.
how to make healthy green chutney
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Take one fresh bunch of mint leaves. The leaves should not be brown and yellow but should be bright green in color.
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Separate the leaves from the stems and discard the stems. We are not going to use these.
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Thoroughly wash the leaves to remove any dirt and dust that might be on them. You can wash them in a bowl or under running water in a colander.
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Learn how to make healthy green chutney in detail.
tips for lehsuni matki palak tikki
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Cooking of matki sprouts using exact water proportion is very important.
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Blending of the cooked matki sprots into a coarse mixture is very important to get the best taste and texture.
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Instead of spinach you can also use methi leaves or coriander.
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Instead of green chilli paste you can use chopped green chillies.
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Instead of ginger paste you can also use chopped ginger.
health benefits of lehsuni matki palak tikki
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Lehsuni Matki Palak Tikki – a non-fried snack.
- Matki sprouts are a good source of protein and fibre which can aid in weight loss.
- They are also a good source of vitamin B1, phosphorus and calcium.
- Spinach boosts the vitamin A and folic acid content of these tikkis.
- Enjoy them dunked in green chutney.
| Energy | 67 cal |
| Protein | 3.8 g |
| Carbohydrates | 9.1 g |
| Fiber | 0.9 g |
| Fat | 1.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 349.7 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 2.8 mg |
| Folic Acid | 8.1 mcg |
| Calcium | 38.2 mg |
| Iron | 1.6 mg |
| Magnesium | 43.1 mg |
| Phosphorus | 37.1 mg |
| Sodium | 8.1 mg |
| Potassium | 186.9 mg |
| Zinc | 0 mg |
Thand ke din nazdik aa rahe hai. yeh tikki ki recipe healthy, swadisht aur badaan kho garni denewali lagti hai. Mein yeh recipe jaroor banavoogi.
Garlic paste is like a major ingredient of this recipe….what flavour and aroma it gives!!.....Great combination of spinach, matki sprouts and yes!! Garlic!!...This tikki is loaded with nutrients like iron, Vitamin and fibre….