Looking for a healthy, protein-packed snack that satisfies your taste buds while keeping you full and energized? These Protein-Rich Tikkis are the perfect solution! Made with a combination of kidney beans, soya chunks, and sweet potato, these tikkis are a wholesome and flavorful alternative to traditional fried snacks.
Whether you’re on a fitness journey, looking to gain muscle, or simply want a nutritious evening snack, this recipe is a must-try. Packed with plant-based protein, fiber, and essential vitamins, these tikkis are not only good for your health but also deliciously crispy and satisfying.
Why Choose This Protein-Rich Tikki?
In today’s fast-paced lifestyle, we often struggle to find healthy snack options that are both nutritious and delicious. Most store-bought snacks are either deep-fried, loaded with preservatives, or lack essential nutrients. This homemade protein-rich tikki offers the best of both worlds – a guilt-free snack that is rich in protein, naturally flavored, and easy to make!
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This recipe is especially great for:
✅ Fitness enthusiasts looking for a high-protein snack.
✅ Vegetarians who need a plant-based protein boost.
✅ Kids and adults who love crispy, tasty snacks with a healthy twist.
✅ Weight-watchers as it is low in unhealthy fats and high in fiber
The Star Ingredients & Their Benefits:
✔️ Kidney Beans (Rajma): A fantastic plant-based protein source that is also high in fiber, helping with digestion and keeping you full for longer.
✔️ Soya Chunks: One of the richest vegetarian protein sources, perfect for muscle recovery and overall body strength.
✔️ Sweet Potato: A natural source of carbohydrates, vitamins, and minerals that provide sustained energy without spiking blood sugar levels.
✔️ Gram Flour (Besan): Acts as a natural binder while adding a boost of protein and a mild nutty flavor.
✔️ Spices & Herbs: A mix of turmeric, cumin, garam masala, and dried fenugreek leaves (kasoori methi) enhances the flavors while also providing immunity-boosting properties
Perfect for Every Occasion
- Enjoy it as a healthy tea-time snack with mint chutney or yogurt dip.
- Use it as a burger patty for a nutritious homemade burger.
- Pair it with roti or a salad for a wholesome meal.
- Pack it in kids’ lunchboxes or serve it at parties – these tikkis will be loved by all!
Now, let’s dive into the step-by-step recipe and create these crispy, delicious, and protein-packed tikkis at home!
Video
Ingredient
- Boiled kidney beans (rajma) – 1 cup
- Boiled soya chunks – ½ cup
- Fresh coriander leaves – Handful
- Boiled sweet potato – 1 cup (grated)
- Chopped green chili – 3
- Grated ginger – 1 tsp
- Roasted gram flour (besan) – 2 tbsp
- Turmeric powder – 1/4 tsp
- Red chili powder – 1 tsp
- Cumin powder – 1/2 tsp
- Coriander powder – 1/2 tsp
- Garam masala powder – ¼ tsp
- Raw mango powder (amchur) – 1 tsp
- Kasoori methi – ½ tsp
- Salt – As per taste
- Oil – 1 tbsp
Method
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First, take a mixer jar and add 1 cup boiled kidney beans, ½ cup boiled soya chunks, and a handful of fresh coriander leaves.
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Then, grind the mixture coarsely, ensuring it retains some texture. Once done, transfer it to a large mixing bowl.
- Now, add 1 cup grated sweet potato, 3 chopped green chilies, and 1 teaspoon grated ginger to the bowl.
- Next, incorporate the dry spices: 2 tablespoons roasted gram flour, ¼ teaspoon turmeric powder, 1 teaspoon red chili powder, ½ teaspoon cumin powder, ½ teaspoon coriander powder, ¼ teaspoon garam masala, 1 teaspoon amchur powder, and ½ teaspoon kasoori methi.
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After that, season the mixture with salt as per taste and drizzle 1 tablespoon oil over it. Finally, mix everything well until it forms a soft dough-like consistency.
- Once the mixture is ready, grease your hands lightly with oil to prevent sticking. Then, take a small portion of the mixture and shape it into a round tikki
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Continue the same process until all the tikkis are prepared.
- Now, heat a pan or tawa on medium heat and drizzle a little oil. Once the oil is hot, place the tikkis carefully on the pan.
- Let them cook on medium heat until the bottom turns golden brown and crispy. Then, flip each tikki gently and cook the other side until evenly browned.
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Keep flipping occasionally to ensure they are cooked through and crispy on both sides.
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Finally, transfer the hot and crispy Protein-Rich Tikkis to a serving plate. Serve them with your favorite chutney or curd, and enjoy this nutritious and delicious snack!
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Tip: These tikkis make a perfect protein-packed meal or a healthy evening snack. Try them in burgers or wraps for a fun twist!
