Prepared by : Tanya Srivastava
| Ingredients | Energy | Net Carbs | Protein | Fat |
|---|---|---|---|---|
 Sprouts - 2 ( 200.0 g 200.0 g) |
58 kcal | 10 g | 8 g | 0 g |
| Salt - 1 ( 1/4 tsp 1.5 g) |
0 kcal | 0 g | 0 g | 0 g |
| Onions - 1 ( 100.0 g 100.0 g) |
42 kcal | 10 g | 1 g | 0 g |
| Cumin - 1 ( 1.0 tsp 2.1 g) |
8 kcal | 1 g | 0 g | 0 g |
| Cilantro (coriander) - 1 ( 1/4 cup 4.0 g) |
1 kcal | 0 g | 0 g | 0 g |
| Beetroot - 1 ( 100.0 g 100.0 g) |
26 kcal | 5 g | 1 g | 0 g |
| Vegetable Oil - 1 ( 1.0 tbsp 13.6 g) |
120 kcal | 0 g | 0 g | 14 g |
| Paneer - 2 ( 10.0 pieces 60.0 g) |
180 kcal | 2 g | 12 g | 14 g |
| Ingredients | |||
|---|---|---|---|
| Sprouts - 2 ( 200.0 g 200.0 g) |
|||
| Energy | 58 kcal | Net Carbs | 10 g |
| Protein | 8 g | Fat | 0 g |
| Salt - 1 ( 1/4 tsp 1.5 g) |
|||
| Energy | 0 kcal | Net Carbs | 0 g |
| Protein | 0 g | Fat | 0 g |
| Onions - 1 ( 100.0 g 100.0 g) |
|||
| Energy | 42 kcal | Net Carbs | 10 g |
| Protein | 1 g | Fat | 0 g |
| Cumin - 1 ( 1.0 tsp 2.1 g) |
|||
| Energy | 8 kcal | Net Carbs | 1 g |
| Protein | 0 g | Fat | 0 g |
| Cilantro (coriander) - 1 ( 1/4 cup 4.0 g) |
|||
| Energy | 1 kcal | Net Carbs | 0 g |
| Protein | 0 g | Fat | 0 g |
| Beetroot - 1 ( 100.0 g 100.0 g) |
|||
| Energy | 26 kcal | Net Carbs | 5 g |
| Protein | 1 g | Fat | 0 g |
| Vegetable Oil - 1 ( 1.0 tbsp 13.6 g) |
|||
| Energy | 120 kcal | Net Carbs | 0 g |
| Protein | 0 g | Fat | 14 g |
| Paneer - 2 ( 10.0 pieces 60.0 g) |
|||
| Energy | 180 kcal | Net Carbs | 2 g |
| Protein | 12 g | Fat | 14 g |
Description
Preparation
- *1 cup* mixed sprouts, boiled - moong works best
- *100g* paneer, crumbled ~½ cup
- *1 small* boiled potato - for binding
- *1* green chili, finely chopped - skip if you don't want spicy
- *2 tbsp* chopped coriander/dhaniya
- *½ tsp* ginger, grated
- *½ tsp* jeera/cumin powder
- *½ tsp* garam masala
- *½ tsp* chaat masala
- *Salt* to taste
- *2 tbsp* besan/gram flour - for binding
- *1-2 tsp* oil for cooking
*Method:*
*Step 1: Boil sprouts*
Boil sprouts in water for 5-6 min until soft. Drain all water. Mash them lightly with a spoon.
*Step 2: Make the mix*
In a bowl add: mashed sprouts, crumbled paneer, mashed potato, chili, coriander, ginger.
Add all spices + salt + besan. Mix well with hands.
*Step 3: Shape tikkis*
Take small portion, make a ball, flatten it. Should be ½ inch thick.
Makes 8 tikkis. If it cracks, add little more potato or besan.
*Step 4: Cook*
Heat non-stick pan/tawa. Add 1 tsp oil.
Place 4 tikkis. Cook on medium heat 3-4 min each side until golden brown and crisp.
Add more oil if needed for next batch.
- Serve hot with mint chutney or curd.
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