Protein Tikki
Serves 1
Directions
- 1Pour water into a pot with sweet potatoes and beetroot to boil.
- 2Close the pressure cooker lid.
- 3Once boiled, mash the sweet potatoes.
- 4Add boiled kala chana to the mashed sweet potatoes.
- 5Add boiled beetroot to the mixture.
- 6Mash everything together.
- 7Add salt to the mashed mixture.
- 8Add coriander powder to the mixture.
- 9Add red chili powder to the mixture.
- 10Add green chili to the mixture.
- 11Add more coriander powder to the mixture.
- 12Add fresh coriander to the mixture.
- 13Add suji to the mixture.
- 14Mash everything together thoroughly.
- 15Shape the mixture into tikki.
- 16Heat ghee in a pan.
- 17Place the tikki on the pan to roast.
- 18Flip the tikki to cook evenly.
- 19Put thick curd in a blender.
- 20Add soaked red chillies to the curd.
- 21Squeeze lemon juice into the blender.
- 22Add salt to the dip ingredients.
- 23Add pepper to the dip ingredients.
- 24Add paneer to the blender.
- 25Blend all dip ingredients until smooth.
- 26Place the cooked tikki into a bowl.
- 27Pour the prepared dip over the tikki.
- 28Garnish with chopped cucumber.
- 29Garnish with chopped coriander.
Ingredients
- Sweet potato
- Kala chana
- Beetroot
- Salt
- Coriander powder
- Red chili powder
- Green chili
- Coriander
- Suji
- Ghee
- Thick curd
- 2 3 Soaked red chillies
- Lemon
- Salt
- Pepper
- 100 g Low fat paneer
Equipment
Pressure cookerBowlPanBlender
Tips
- Cook tikki on low flame, it will take time but they will cook well, about 15-20 minutes.
- 4 tikki make a complete meal, while 2 tikki are great for a snack.
- For chana, soak it overnight, then pressure cook with enough water for 4-5 whistles on medium flame until soft.
- To boil sweet potato and beetroot, add them to a cooker with enough water to submerge them at least halfway. Cook on low flame for 3-4 whistles until tender.
- Spices used: salt, pepper, coriander powder, garam masala, red chili powder, and cumin powder. Chaat masala can be substituted with pav bhaji masala if unavailable.
- The dip is high protein.
- The recipe is for weight loss.
- The dip is made with thick curd or hung curd, salt, pepper, lemon, soaked red chili (2-3), and 100g low-fat paneer.
- Minimal ghee is used to roast the tikki on a pan.
- About 10 tikki can be made from this recipe.
- The tikki should be mashed with spices, coriander, green chili, and a little suji.
- The beetroot and sweet potato can be boiled together.
- The tikki mixture should be mashed well and given a tikki shape.
- The dip ingredients should be blended together until smooth.
- The tikki can be served with chopped cucumber and coriander on top of the dip for garnish and added freshness.
- The overall dish is described as the healthiest tikki chaat ever.
- The recipe is part of Episode 7 of 'Weight Loss Recipes' series.
- The recipe comes from @kriti_kaur_dhiman.
- The video mentions that the dip is a high-protein dip.
- The video promotes healthy and fitness-related food items.
- The video focuses on making a protein-rich tikki that is healthy and good for weight loss.
- The video provides visual instructions for boiling, mashing, shaping, and cooking the tikki, as well as preparing the dip.
- The recipe emphasizes healthy cooking methods, like roasting with minimal ghee instead of deep-frying.
- The final presentation of the dish is aesthetically pleasing with the vibrant red tikki and the creamy dip, garnished with green cucumber and coriander.
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