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High Protein and Low Calorie: Soya-Chickpea Tikki

Wednesday, August 09, 2017 Shubhangi Kumbhar 0 Comments

Indian Bloggers
(How to prepare Healthy, High Protein and Low Calorie tikkis by using soya chunks and chickpeas?)

#SoyaandChickpeasTikki #HealthySnackRecipe #HighProteinRecipe #GlutenFreeRecipe #VeganRecipe

Hi Everyone,
Soya and Chickpea Tikki is a high protein, fiber, gluten free, vegan and low cholesterol, heart friendly tikkis. This is perfect, easy, yet healthy evening snack recipe. This delicious tikki is
packed with vitamin B6, vitamin A and vitamin C, minerals (zinc and iron), all of which help to strengthen the eye muscles and improve blood circulation to the eye tissues. Enjoy these appealing and melt in mouth tikkis hot with sauce or chutney, which tastes truly awesome with green chutney.!!!

Preparation Time : 10 Minutes ; Cooking Time : 10 Minutes ;
Total Time : 20 Minutes




Ingredients :
  1. Soya chunks ½ cup, boiled
  2. Chick peas / Chole ½ cup, boiled
  3. Green chillies 3 strips, finely chopped
  4. Onion ½ small, chopped
  5. Garlic 3 cloves, minced
  6. Ginger 11 g
  7. Salt 1 tsp
  8. Coriander leaves ¼ cup, chopped
  9. Chat Masala 1 tsp
  10. Turmeric Powder 1 tsp
  11. Red chilli powder ½ tbsp
  12. Veg.Oil ½ tbsp

Recipe :
  1. Wash and soak chickpeas
    overnight. Drain, and add water 2 cups and pressure cooker till the chickpeas is cooked well.
  2. Drain out the excess water and keep chickpeas aside.
  3. Soak the soya chunks in hot water for 10 to 15 minutes and then drain and squeeze out all the water.
  4. Now, place chickpeas, soya chunks, green chillies, ginger
    garlic paste, coriander leaves and salt into grinder and grind it to make coarse paste.
  5. Divide the mixture into equal portions and shape each portions into round and flat tikkis.
  6. Meanwhile, heat a non-stick tawa, grease it using oil and cook the tikkis till they get golden brown color from both the sides.
  7. Here, scrumptious, crispy and healthy soya and chickpeas tikki is ready to serve. Serve hot with any sauce or chutney. Enjoy!!



Dietary Comments :
Based on a 2000 calorie diet.
Per serving contains 53.22 calories, along with carbohydrates - 6.51 g, dietary fiber - 2.1 g, fats - 1.31 g, proteins - 4.27 g.



Health Benefits of :
Soybean
  • Protein : Soybeans are a very rich source of plant-based protein, making them ideal for vegan diets.
  • Digestion : Soybeans are low in carbs, but fairly high in fiber. Fiber can help prevent constipation and stimulate the contractions of the smooth muscles that forces food through your system.
  • Menopause : Eating soybeans may help alleviate the symptoms of menopause.
  • Weight loss : Soybeans have been known to suppress the appetite, helping people eliminate the chances of overeating that leads to obesity and other health related risks.
  • Anaemia : Soybeans are rich in the vitamin B complex, particularly in folic acid. Folic acid helps the body to make healthy red blood cells and prevents anemia.
  • Helps to prevent birth defect : It is also important for maintaining rapid cell division and growth during infancy and pregnancy.

Chickpeas :
  • Bone Health : The iron, phosphate, calcium, magnesium, manganese, zinc in chickpeas all contribute to building and maintaining bone structure and strength.
  • Heart Health : Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
  • Digestion : Because of their high fiber content, chickpeas help to prevent constipation and promote regularity for a healthful digestive tract.
  • Gluten free : Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B6, and magnesium.
  • Weight loss : Increases satiety and helps with weight loss, chickpeas are high in both protein and fiber, which helps to make you feel full and to curb food cravings and unhealthy snacking.
  • Great Source of Plant-Based Protein. Protein is an essential micronutrient that plays an important role in nearly every function in the body, from our vital organs, muscles, tissues and even hormone levels. Consuming enough healthy protein helps you to naturally slow aging.

Good Time To Eat :
       It is good to eat Soya and Chick Pea Tikkis for breakfast as well as for evening snack.

Eat Healthy, Stay Healthy!



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