Mixed Sprouts and Chana Dal Tikki (Protein Rich Recipe)

Tarla.Dalal's picture

Jul. 17, 2014

Main highlight of this recipe is use of chana dal, masoor dal and mixed sprouts. These are considered to be high in protein, but addition of Paneer improves the quality of the protein. Also use of pulses makes this recipe high in fibre and iron....Serve it immediately with lovely green chutney and see how these tikkis disappear in a few minutes.

Ingredients

Mixed sprouts 1 Cup (16 tbs) (moong, chana, matki etc.)
Chana dal 1/2 Cup (8 tbs) (split Bengal gram)
Masoor dal 2 Tablespoon (split red lentil)
Finely chopped onion 1/2 Cup (8 tbs)
Finely chopped coriander 1/2 Cup (8 tbs)
Crumbled paneer 1/2 Cup (8 tbs) (cottage cheese)
Green chili paste 2 Teaspoon
Salt To Taste
For greasing and cooking
Oil 2 Teaspoon

Directions

GETTING READY

1. Clean, wash and soak chana dal and masoor dal in water for 3 hours. Drain well and set aside.

 

MAKING

2. In a deep non-stick pan, combine soaked dals, mixed sprouts and 2 cups of water. Stir occasionally and cook over medium flame for 8-10 minutes or until half done. Strain the dal and sprouts mixture and refresh using cold water. Let the mixture cool.

3. Into a blender, transfer the mixture and blend into a coarse paste, without using water.

4. Into a bowl, transfer the mixture; add onion, coriander, paneer, green chili paste, salt and 2 tablespoons of water. Mix well.

5. Divide the mixture into 12 equal portions and roll each portion into flat round tikki.

6. Heat a non-stick griddle and grease it using ½ teaspoon of oil.

7. Place tikkis on greased griddle and cook using oil (1/8 teaspoon each) until evenly cooked from both the sides.

 

SERVING

8. Serve hot with green chutney.

Recipe Summary

Difficulty Level: Medium
Cook Time: 20 Minutes
Ready In: 20 Minutes
Servings: 7

Nutrition Facts

Serving size

Calories 93Calories from Fat 17

 % Daily Value*

Total Fat 2 g3.1%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 129 mg5.38%

Total Carbohydrates 13 g4.3%

Dietary Fiber 5 g20%

Sugars 3 g

Protein 6 g12%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet