Hara Bhara Soya Tikki (Low Cholesterol & Healthy Heart Recipe)

Tarla.Dalal's picture

Jul. 11, 2014

The goodness of soya, garlic and spinach is reinforced in these tikkis. Fibre from soya and spinach along with allicin in garlic inhibit cholesterol synthesis in the body, helping to maintain normal blood cholesterol levels. Serve immediately with a fibre rich accompaniment like carrot garlic chutney.


Blanched and chopped spinach 1 Cup (16 tbs)
Soya granules 1/4 Cup (4 tbs)
Chopped coriander 1/4 Cup (4 tbs)
Ginger green chili paste 2 Teaspoon
Finely chopped garlic 1 Teaspoon
Powdered roasted chana dal 2 Tablespoon
Besan 2 Tablespoon (Bengal gram flour)
Salt To Taste
For greasing and cooking
Oil 1 Teaspoon



1. Soak the soya granules in enough lukewarm water for 30 minutes and squeeze out all the water. 



2. In a bowl, combine spinach, squeezed soya granules, coriander, ginger green chili paste, garlic, powdered chana dal, besan, and salt. Mix well.

3. Divide the mixture into 6 equal portions and shape each portion into 2-inch flat round tikkis.

4. Heat and grease non-stick pan using ¼ teaspoon of oil and cook each tikki, using ⅛ teaspoon of oil until golden brown on both sides.



5. Serve immediately with carrot garlic chutney.

Recipe Summary

Difficulty Level: Easy
Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 3