We always assume that all tikkis are high in fat and calories. Here’s an attempt to make a tikki with healthy ingredients. Oats and cauliflower tikki packs a hefty dose of fiber, protein and antioxidants, with fewer carbs and calories. Cauliflower has no fat, is high in vitamin C, and can pass for a low-carb version of mashed potatoes with ease along with oats which is also a nice binding agent when it is moist. Oats and cauliflower contain a wealth of anti-inflammatory nutrients. Also peanuts in addition to their monounsaturated fat and protein content are far richer in antioxidants than apples, carrots or beets.
Prep time : 20 mins
Cooking time : 15 mins
Recommended portion Size : 2 tikkis
| Ingredients | Amount serving (g) for 2 |
| Rajma, boiled | 1 cup |
| White oats, roasted | 2 tbsp. |
| Cauliflower, boiled | ½ cup |
| Spring Onion (finely chopped) | ½ cup |
| French beans (finely chopped) | 2 tbsp. |
| Carrots (finely chopped) | 2 tbsp. |
| Ginger garlic Green chilli paste | ½ tsp. |
| Coriander (chopped) | 1 tbsp. |
| Garam masala | ¼ tsp. |
| Amchur (dried mango powder) | ¼ tsp. |
| salt | To taste |
| oil | 1 tsp |
Method
Heat 1 tsp. of oil in a broad non-stick pan; add the onions and sauté on a medium flame for 2 minutes. Add ginger garlic chilli paste and sauté till it’s cooked well.
Add the chopped French beans and carrots. Cook till the veggies are well done. Add the spring onion greens and cook for another minute.
Transfer this mix into a bowl, add the boiled cauliflower, boiled rajma and mash lightly using a potato masher.
Did you know? When you boil cruciferous vegetables, the goitrogens are not only destroyed by the heat, but also leached out into the water. Similarly, boiling is also most effective at reducing oxalates, a vegetable antinutrient that can contribute to kidney stones.
Add all the remaining ingredients, mix well and keep aside for 10 minutes.
Divide the mixture into 4 equal portions and shape each portion into a flat round tikki.
Bake the tikkis in a preheated oven at 200 degree Celsius for 10 minutes.
Turn upside down the patties and again bake for 10 minutes
Alternately, in case we want to shallow fry the tikkis then we will need 2 extra tsp. of oil that is extra 45 calories/serve.
For this heat a tsp. of oil in a non-stick pan. Wait until the oil is hot, then gently transfer the tikkis to the hot oil. When the base of the tikki is firm enough, flip them. Add the remaining tsp. of oil and fry until they are golden and crisp. Take them off heat and place them on an absorbent kitchen paper.
Serve the tikki hot along with pudina chutney and a dollop of low fat curd.
Nutritive value /serve
| Energy | Protein | CHO | Fats | Na | Dietary |
| ( kcal) | (G) | (G) | (G) | (mg) | fiber(g) |
| 130 | 5.8 | 18 | 5.1 | 238 | 6.3 |
