How many calories does one Buckwheat Tikki have?

One (100 grams) of Buckwheat Tikki gives 140 calories. Out of which carbohydrates comprise 73 calories, proteins account for 19 calories and remaining calories come from fat which is 48 calories.  One Buckwheat Tikki provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Buckwheat Tikki  recipe makes 6 tikkis of 60 grams each.

140 calories for 1 tikki of Buckwheat Tikki, Cholesterol 0 mg, Carbohydrates 18.3g, Protein 4.7g, Fat 5.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Buckwheat Tikki

See buckwheat tikki recipe | healthy kuttu ki tikki | buckwheat paneer cutlet for high blood pressure |

.Buckwheat tikki recipe ia a savory and gluten-free snacks. Learn how to make buckwheat tikki recipe | healthy kuttu ki tikki | buckwheat paneer cutlet for high blood pressure |

Buckwheat tikkis, also known as kuttu ki tikki, are delicious and healthy vegetarian fritters made with buckwheat, paneer, oats and veggies.

They are naturally gluten-free and packed with protein and fiber, making them a great option for those following dietary restrictions or simply looking for a healthier alternative to traditional potato tikkis.

Main ingredients for making buckwheat tikki:

1.       Buckwheat: Broken buckwheat offers a nutty flavor and a satisfying chewier texture compared to the finer texture of buckwheat flour. It retains more fiber, protein, and essential vitamins and minerals.

2.       Paneer: Grated paneer acts as a natural binder due to its protein content, also it is a great alternative to potatoes. It helps hold the tikki mixture together, preventing it from crumbling during shaping and frying.

3.       Oats: Adding oats powder absorbs the excess moisture, helping to hold the ingredients together and form the tikki shape.

With their unique flavor, crispy texture, and versatility, healthy kuttu ki tikki are a delightful addition to any meal.

pro tips to make buckwheat tikki : 1. Do not overcook the buckwheat or else it will become difficult while shaping the tikkis. 2. You can add any other mixed chopped vegetables of your choice to this recipe. 3. Instead of oats flour you can also add besan for binding the tikkis.

Is Buckwheat Tikki healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Buckwheat : Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. Buckwheat is a rich plant based source of protein and an excellent option for Vegetarians. See here for 13 benefits of buckwheat and why it's good for you. 

Coriander (kothmir, dhania) : The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?

Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflower, carrots, cabbage, french beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation. It is good for diabetics and see all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, and have insoluble fibre to relieve constipation. Is green peas good for diabetics and see the full benefits of green peas. 

Can diabetics, heart patients and over weight individuals have Buckwheat Tikki?

Yes, this recipe is good for diabetics, heart and weight loss BUT use low fat paneer instead of full fat paneer. Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. Buckwheat is a rich plant based source of protein and an excellent option for Vegetarians. 

Buckwheat Tikki  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour ,  chana dal, moong, walnuts, masoor dal, brown rice ,  jowar, bajra. 20% of RDA.
2. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  % of RDA. 
3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables ( spinach, broccoli,  kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals (  jowar, bajra, whole wheat flour, dalia). 17% of RDA.

Healthy Chutney to have with Tikki

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutney, green garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Green Garlic Chutney

Can healthy individuals have Buckwheat Tikki ?

Yes, this is healthy.