We require a complete content of nutrients in our diet every day!
As a dietitian, I make sure that we make nutrient-dense meals and snacks that are not only filling and nutrient-dense, but delicious and tempting at the same time.
Everyone wants to enjoy some crispy, warm, and tasty snacks with a hot cup of tea, especially in these ongoing monsoon seasons. And if those snacks can provide you nutrition, what’s even better than that?
This “High Protein Tikki” is made with a variety of highly nutritious ingredients such as oats, moong dal, peanuts, potato, tofu, etc.
Let’s have a look at this amazingly delicious recipe:
- Helps reducing blood sugar levels.
- Promotes healthy bacteria in your gut.
- Aids digestion.
- Helps in weight loss and management.
- Promotes mental development.
- Promotes a healthy heart.
PREPARATION TIME: 15 minutes
COOKING TIME: 10 minutes
TOTAL TIME: 25 minutes
Serves: 11
Calories: 90 Kcal/ Serve
INGREDIENTS
| 1. | Oats | 1 cup |
| 2. | Soaked Moong Dal | ½ cup |
| 3. | Warm Water | ¼ cup |
| 4. | Boiled Potato | 1 |
| 5. | Tofu/ Low fat Paneer/ Soy Paneer | 80 g |
| 6. | Roasted Peanuts | ¼ cup |
| 7. | Salt | As Required |
| 8. | Coriander Powder | As Required |
| 9. | Red Chili Powder | As Required |
| 10. | Amchur Powder | As Required |
| 11. | Oregano | As Required |
| 12. | Olive oil/ Peanut Oil | 3 tbsp. |
DIRECTIONS
- Take a grinder, and make a paste of soaked moong dal by adding little water or as required.
- In a bowl, add quick oats and moong dal paste and mix them well.
- Now add some warm water to the bowl and mix again.
- After adding warm water to the oats, leave it aside for 15 minutes.
- Now add boiled potato and tofu to the bowl, and make sure to mash and mix it well.
- This will increase the binding capacity of the tikkis.
- Now crush the roasted peanuts in pestle and mortar and add to the bowl.
- Mix all the ingredients well.
- Now, add all the spices as per your taste and mix again.
- Grease your hands with little oil, and divide the portions of the mixture and make small tikkis.
- Warm the oil, add start adding tikkis to the pan, and shallow fry it.
- Make sure to cook the tikkis on both sides until they are crisp and golden brown.
- And don’t forget to cook on medium to low heat.
- Once cooked, pat dry the tikkis and remove excess oil.
- Your deliciously fascinating “High Protein Tikkis” is ready.
- You can serve it with any dip or sauce of your choice.
NUTRITIONAL VALUE
Oats are a rich source of protein, fiber, and antioxidants. It is a quite filling and nutritious ingredient.
Moong Dal is a nutrient-rich pulse that contains a good content of protein, essential vitamins such as A, B, C, and E, and minerals such as iron, calcium, and potassium.
Peanuts are a good source of healthful fats, protein, and fiber.
Olive Oil is rich in healthy fats, antioxidants, and anti-inflammatory properties.
Tofu is a great source of protein and all the essential amino acids required by the body.
Potatoes are a good source of carbohydrates and fiber.
| ENERGY | CHO | PROTEIN | FATS |
| 1000 Kcal | 152 g | 61 g | 73 g |
Calories: 90 Kcal/ Serve
Try this amazing snack recipe on a pleasant evening and enjoy it with a warm cup of tea.