Hara Bhara Soya Tikki

Name: Hara Bhara Soya Tikki
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 3
Ingredients: 1/2 Cup Soya Chunks; 1/4 Cup Boiled Potato; 2 Tbsp Chopped Spinach (Palak); 1 Tbsp Chopped Mint (Pudina); 1 Tbsp Chopped Onion; 1 Tbsp Chopped Coriander Leaves; 1/2 Tsp Ginger Garlic Paste; 1/2 Tsp Green Chilli Paste; 1/2 Tsp Garam Masala; 1/4 Tsp Black Pepper Powder; 1/2 Tsp Salt; 2 Tsp Oil; As Required Water

15 mins Cooking Time

3 Servings

Diversity score

Sources of Calories

Protein 26%

Carbs 36%

Fats 38%

High Protein

Gluten Free

Lactose Free

This is a quintessential pakoda dish from the lands of India, but a favorite across India too. Savory and delicious, it is rich in iron (Fe), calcium, and protein. This flavorful vegetarian and vegan recipe can be had as a mid-morning, evening, or all-day snacks dish. Have it with coriander chutney, pudina chutney, mint coriander chutney, or coconut chutney, and make your meal interesting. It's a quick and easy high protein and gluten-free recipe.

Ingredients

1/2 Cup Soya Chunks
1/4 Cup Boiled Potato
2 Tbsp Chopped Spinach (Palak)
1 Tbsp Chopped Mint (Pudina)
1 Tbsp Chopped Onion
1 Tbsp Chopped Coriander Leaves
1/2 Tsp Ginger Garlic Paste
1/2 Tsp Green Chilli Paste
1/2 Tsp Garam Masala
1/4 Tsp Black Pepper Powder
1/2 Tsp Salt
2 Tsp Oil
As Required Water

Method

Pre Preparation

Step 1
Boil & bend soya chunks In water and make puree from chopped palak with water

Preparation

Step 1
In a bowl, add blended soya chunk, boiled and mashed potato, chopped onion, gingergarlic paste, green chili paste, salt, garam masala, black pepper powder, chopped pudina leaves, chopped coriander leaves, palak puree and mix well
Step 2
Heat oil for frying and shallow fry soya Tikki on Both the Sides
Step 3
Serve Hot

Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

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Allergies

Soy

Garlic

Black Pepper

Food Additives

Red Chilli

Turmeric

NUTRITION FACTS

Approximate values

Serving Size Number(50gm)

Amount Per ServingCalories
kcal

% Daily Value ^*

Total Carbohydrate 5gm 1.9%

Dietary Fiber 1gm 2.6%

Protein 4gm 8.9%

Total Fat 3gm 3.4%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)