Mint and Masoor Tikki (Low Calorie Snack) by Tarla Dalal

Tarla.Dalal's picture

Dec. 02, 2013

An interesting way of combining an unusual leafy vegetable like mint and a pulse like masoor. As I have used only 1 teaspoon of oil to cook these tikkis, they are really amazing being moreover relatively light in terms of calories as compared to the deep fried tikkis which are loaded with oil. Serve these protein, calcium and iron rich tikkis as a starter or as a snack during the day.

Ingredients

Finely chopped mint leaves 1/4 Cup (4 tbs)
Whole masoor 1/4 Cup (4 tbs) (whole red lentil)
Grated low fat paneer 2 Tablespoon (cottage cheese)
Whole wheat bread crumb 2 Tablespoon
Salt To Taste
Green chili paste 1 Teaspoon
Oil 1 Teaspoon (For greasing and cooking)

Directions

GETTING READY

1. Clean, wash and soak the masoor in enough water overnight and then drain well.

MAKING

2. Combine soaked masoor with 2 cups of water and pressure cook for 2 whistles or until the dal becomes soft and slightly overcooked, but not mashed. Allow the steam to escape before opening the lid.

3. Drain the masoor and discard any excess water.

4. In a bowl, combine the cooked masoor with mint leaves, paneer, bread crumb, salt, and green chili paste. Mix well.

5. Divide the mixture into 6 equal portions and shape them into patties.

6. Heat a non-stick griddle, grease with oil and cook each patty over low flame, using ⅛ tsp of oil till it turns golden brown on both the sides.

SERVING

7. Serve hot with green chutney.

TIPS

Use the discarded masoor water to make chapati dough, as it is rich in nutrients.

Recipe Summary

Difficulty Level: Easy
Cook Time: 25 Minutes
Ready In: 25 Minutes
Servings: 6

Nutrition Facts

Serving size

Calories 51Calories from Fat 2

 % Daily Value*

Total Fat %

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 113 mg4.71%

Total Carbohydrates 9 g3%

Dietary Fiber 2 g8%

Sugars

Protein 3 g6%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet