A protein-packed meal need not have eggs or meat. Fitness coach Nidhi Gupta took to Instagram on August 10 to share a recipe for making high-protein tikkis made with black channa, soya chunks, and paneer. They pack in 45g of protein and are perfect for breakfast, lunch, and dinner; even your evening snacks.
Also Read | This spicy, creamy Japanese chicken pasta recipe packing 43g of protein, 447 calories will satisfy your cravings
Nutritional values
According to the fitness coach, these tikkis are a power-packed vegetarian meal made with no complicated ingredients, using only whole foods, and packed with protein, fibre, and flavour. “If you’re trying to eat high-protein without relying on meat, save this one. And it actually tastes GOOD,” she added.
Protein: 45 grams
Calories: 450 to 460 Kcal
Here's how to make this dish:
Ingredients
Black chana - 75g boiled
Soya chunks - 70g cooked or boiled
Besan - 15g to bind
Paneer - 50 g
Green chillies - 2
Coriander - 2 to 3 sprigs
Bell pepper - chopped
Onion - chopped
Tomato - chopped
Plain Greek yoghurt - 100g
- Spices
Dried methi
Dry mango powder (amchur)
Salt
Red chilli
Cumin powder
Coriander powder
Method
Step 1: Take 30g raw black channa and boil them for cooking/
Step 2: Take 25g of dry soya chunks and cook or boil them in water. Once done, squeeze out all the water and set aside.
Step 3: Now, take a blender, add the channa and soya chunks to it. To this, add 50g of paneer and a variety of spices according to your taste, including dried methi, dry mango powder (amchur), salt, red chilli, cumin powder, and coriander powder.
Step 4: You can also add any spice of your choice. In the end, add two green chillies and two to three sprigs of coriander and blend everything together.
Step 5: Once everything is well blended and you have a coarse mixture, transfer it to a bowl.
Step 6: Add chopped onions, tomatoes, and yellow bell pepper to the bowl. Then, add 15g of besan for binding and combine everything together.
Step 7: Make tikkis with the mix. Once done, take a pan and lightly brush it with oil. Cook the tikkis in the pan until they have a crispy, golden crust.
Step 8: Serve hot with 100g of plain Greek yoghurt, mint-coriander chutney, or sauces of your choice.
Note to readers: This article is for informational purposes only and is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.