Spinach Soya Tikki

Name: Spinach Soya Tikki
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Ingredients: 1/2 Cup Soya Chunks; 1/4 cup Spinach (Palak) Chopped; 1.5 tbsp Bengal Gram (Besan) Flour; 1/4 tsp Garam Masala; 1/2 tsp Green Chilli Paste; 1/2 tsp Ginger Garlic Paste; 1/4 tsp Salt; 1 tsp Oil; 100 ml Water

20 mins Cooking Time

2 Servings

Diversity score

Sources of Calories

Protein 28%

Carbs 32%

Fats 40%

High Protein

Zero Trans Fat

Gluten Free

Lactose Free

If you're looking for a Vegetarian snack that is gluten-free & lactose-free with zero trans fat, then Spinach Soya Tikki is the perfect recipe for you. Call it Soya Tikki or Palak Tikki, but this FitterEats treat is sure to replace Outside Food for you. This savoury Indian snack is a perfect accompaniment to a rainy day or a lazy weekend. Being a great Soybean Snacks Recipe, it is also rich in protein, iron and calcium. You will love having this recipe as a mid-morning, lunch or evening snack with a smear of coconut chutney or pudina chutney.

Ingredients

1/2 Cup Soya Chunks
1/4 cup Spinach (Palak) Chopped
1.5 tbsp Bengal Gram (Besan) Flour
1/4 tsp Garam Masala
1/2 tsp Green Chilli Paste
1/2 tsp Ginger Garlic Paste
1/4 tsp Salt
1 tsp Oil
100 ml Water

Method

Pre Preparation

Step 1
Boil and blend soya chunks

Preparation

Step 1
In a mixing bowl, add blended soya chunks, chopped palak, green chilli paste, ginger garlic paste, garam masala, salt, besan and mix well
Step 2
Make uniform tikkis and keep aside
Step 3
Take a thick bottom pan, heat oil and shallow fry the tikkis till they turn golden brown on both the sides
Step 4
Serve hot with chutney

Healthy Twist

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

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Allergies

Red Chilli

Turmeric

Soy

Chickpea Flour (Besan)

Garlic

Food Additives

NUTRITION FACTS

Approximate values

Serving Size Number(28gm)

Amount Per ServingCalories
kcal

% Daily Value ^*

Total Carbohydrate 5gm 1.7%

Dietary Fiber 1gm 2.0%

Protein 5gm 9.6%

Total Fat 3gm 3.6%

^*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)