hara bhara soya tikkis recipe | vegetable soya cutlet | healthy veg soya tikki |
by Tarla Dalal
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hara bhara soya tikkis recipe | vegetable soya cutlet | veg soya tikki | with 36 amazing images.
veg soya tikki is one of the best sources of protein and this Soya Cutlet is a great way to include soya in your diet. Learn how to make hara bhara soya tikkis recipe | vegetable soya cutlet | veg soya tikki |
hara bhara soya tikki recipe is an tasty protein rich snack. I have used spinach and chickpeas as the binding agent and that makes it even higher on the protein and iron rich.
The goodness of soya, garlic and spinach is reinforced in these vegetable soya cutlet. Fibre from soya and spinach along with garlic inhibit cholesterol synthesis in the body, helping to maintain normal blood cholesterol levels.
Flavoured with garlic, ginger and green chillies these are crispy on the outside, soft juicy inside. Dip veg soya tikki into tomato ketchup or green chutney and enjoy a delicious and healthy protein rich hara bhara soya tikkis as a party appetiser or as teatime snack.
Tips to make hara bhara soya tikki: 1. Use your hands to mix and form a soft dough. 2. Shape each portion into a 50 mm. (2”) flat round tikkis with the use of your hands. 3. Flip over the tikkis using a spatula so that the tikkis doesn’t break.
Enjoy hara bhara soya tikkis recipe | vegetable soya cutlet | veg soya tikki | with detailed step by step images.
For hara bhara soya tikkis- To make hara bhara soya tikkis, soak the soya granules in enough lukewarm water for 30 minutes and squeeze out all the water.
- Combine all the ingredients, including the soya granules, in a bowl and mix well.
- Divide the mixture into 6 equal portions and shape each portion into a 50 mm. (2”) flat round tikkis.
- Heat and grease non-stick pan using ¼ tsp of oil and cook each tikki, using 1/8 tsp of oil, till they turn golden brown in colour from both the sides.
- Serve the hara bhara soya tikkis immediately with carrot garlic chutney.
Hara Bhara Soya Tikki (Low Cholesterol & Healthy Heart Recipe) Video by Tarla Dalal
Hara Bhara Soya Tikkis recipe with step by step photos
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like hara bhara soya tikkis recipe | vegetable soya cutlet | healthy veg soya tikki | then check our collection of tikki recipes.
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What are Tikkis? Think starter, and tikki is one of the first options that comes to anybody’s mind! Loved by people of all age groups, tikkis are small, round or oval-shaped snacks, measuring around two or three inches in diameter. Basically, you make a dough of boiled potatoes, sprouts, dals, veggies, herbs and spices in whatever combination you like, shape them into balls, flatten them between your palms and cook them. You can deep-fry or shallow-fry the tikkis. Each of these methods gives you a different texture. Try the Corn and Capsicum Tikki, a deep-fried delight that combines spicy capsicum with juicy corn. Paneer Tikki is one of the most popular examples of shallow-fried tikkis. This method of frying the tikkis in broad shallow pans with lesser amount of oil is especially suitable for soft and fragile tikkis as it is easier to flip over the tikkis and cook them on both sides.
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You could also make healthy versions of tikkis by using oats or nachni flour to bind the ingredients in place of mashed potato. You can also hide a lot of healthy ingredients into the tikkis, ensuring that your kids enjoy consuming these and do not throw tantrums. Check out the tasty Cheese and Broccoli Tikki, which makes kids super happy to finish off their broccoli! You can tava-cook or bake the healthy tikkis instead of frying them, to retain the nutritional advantage.
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what is hara bhara soya tikkis made of? vegetable soya cutlet is made from easily available ingredients in India such as 1 cup blanched and chopped spinach (palak), 1/4 cup soy granules, 1/4 cup chopped coriander (dhania), 1 tsp ginger-green chilli paste, 1 tsp finely chopped garlic (lehsun), 2 tbsp powdered roasted chana dal (daria), 2 tbsp besan (bengal gram flour), salt to taste and 1 tsp oil for greasing and cooking. See below image of ingredients for hara bhara soya tikkis.
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To make hara bhara soya tikkis recipe | vegetable soya cutlet | veg soya tikki | first we need to soak the soy granules. Place approx. 1/4 cup of soy granules in a deep bowl.
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Pour enough warm water in it.
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Cover with a lid and allow them to soak for 10 minutes.
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Open the lid and squeeze the soy granules to remove the excess water and discard it. Approx. 1/2 cup of soaked soy granules are ready for Soya tikkis.
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To make blanched spinach, take a bunch of spinach, a bunch of spinach yields 3 cups of roughly chopped spinach and get rid of the spinach stems. Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.
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Remove the stems and discard them.
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Wash the leaves thoroughly under running water or in a bowl full of water. This will help in getting rid of the dirt residues on the leaves.
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Drain well using a strainer and chop the spinach leaves to speeden up the cooking process.
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Take a deep pan, add water to it and put it for boiling. Add salt at this stage if you wish to. Adding salt while boiling vegetable helps in cooking the vegetable faster as salt raises the temperature of the water and it also retains the color.
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Once the water comes to boil, add the washed and chopped spinach leaves.
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Mix well and cook for 2-3 minutes or till the spinach leaves get tender. Do not over cook the leaves as it might loose the color. Switch off the flame.
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Drain the water using a strainer. Throw the water away.
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Hold the strainer below cold water to refresh the spinach and drain well. Alternatively you can plunge the leaves in a bowl of ice cold water. This step is known as refreshing, it is done to retain the colour of the vegetable and it also halts the process of cooking.
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Chop the blanched spinach.
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in a bowl put 1 cup blanched and chopped spinach (palak).
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Add 1/2 cup soaked soya granules. 1/4 cup raw soya granules will give you 1/2 cup after soaking.
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Add 1/4 cup chopped coriander (dhania).
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Add 1 tsp ginger-green chilli paste.
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Add 1 tsp finely chopped garlic (lehsun).
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Add 2 tbsp powdered roasted chana dal (daria).
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Add 2 tbsp besan (bengal gram flour).
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Add salt to taste. We added 1/2 tsp salt.
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Mix well.
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Use your hands to mix and form a soft dough.
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Shape each portion into a 50 mm. (2”) flat round tikkis with the use of your hands.
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To make hara bhara soya tikkis recipe | vegetable soya cutlet | healthy veg soya tikki | divide the mixture into 6 equal round tikkis.
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Heat and grease non-stick pan using ¼ tsp of oil.
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Place the uncooked soya vegetable tikkis on the tava.
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Cook the bottom of the tikki for about one minute on medium heat.
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Then grease the top of the tikki with little oil.
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Flip over.
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Cook the other side the same way. Keep cooking and flipping till they turn golden brown in colour from both the sides.
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Serve hara bhara soya tikkis | vegetable soya cutlet | healthy veg soya tikki | immediately with tomato ketchup or green chutney.
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Use your hands to mix and form a soft dough.
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Shape each portion into a 50 mm. (2”) flat round tikkis with the use of your hands.
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Use a spatula to flip the hara bhara soya tikkis | vegetable soya cutlet | healthy veg soya tikki | while cooking.
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Accompaniments
Nutrient values (Abbrv) per tikki
| Energy | 53 cal |
| Protein | 3.5 g |
| Carbohydrates | 5.2 g |
| Fiber | 2.4 g |
| Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 24.1 mg |
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