Tiffin recipe: Nutritious Chickpea Tikkis
What to make for tiffin tomorrow? - Is a worrying question for most moms! While tiffin recipe options are many, most of them are not substantial and nutritious enough for her child. Here is an extremely delicious and totally wholesome dish that you can make for your child's tiffin, the Nutritious Chickpea Tikkis! Made with a super hit combination of grain, pulse and vegetables, these Tikkis is what every mom should make for her child's tiffin at least once a week.
Unlike the regular tikkis, these are made using Chickpeas and don't have any trace of potatoes in them. No potatoes mean no worrying about too much starch, calories and fat going into the child. Chickpeas are high in protein, fat free and very nutritious making them the ideal food for growing kids. They blend so well that no one can make out what the tikkis are made of. Besides chickpeas, the tikkis have a mix of vegetables, making up for the much needed fibre and vitamins while lending a yummy flavour. Just like chickpeas, the vegetables too blend well in the dish. The most nourishing and the secret ingredient of the tikkis is broken wheat or dalia, which is again very wholesome! Trust me there is no better way of camouflaging dalia in a dish and serving it to the kids.
Vegetables like cauliflower, beetroot, grated lauki, etc can also be added to the tikkis. The tikkis can be enriched by mixing in some minced meat and can be served as starters or evening snack. They are not just great for your child but a nutritious snack for all family members, especially the weight watchers!
Ingredients to make 5 tikkis
1. 1 cup Boiled Chickpeas / Garbanzo Beans / Kabuli Chana
2. ¼th cup shelled raw peas
3. 1/4th cup cubes of carrots
4. 1 teaspoon chopped garlic
5. ½ teaspoon chopped ginger
6. 1 green chilli
7. 2 – 3 leaves of fresh spinach / palak
8. 2 tablespoons chopped coriander
9. 2 tablespoons chopped mint leaves
10. 2 tablespoons broken wheat / dalia / lapsi, soaked in 2 tablespoons warm water
11. 1 tablespoon besan / gram flour
12. Salt as per taste
13. Oil for cooking
Step 1: Put peas, carrots, garlic, ginger, green chilli, spinach, coriander, mint leaves and salt in a mixer grinder jar and pulses till you get a coarse mixture as shown in image below. We do not want to puree the vegetables - the mixture needs to be grainy.
Step 2: Add in the chickpeas and soaked broken wheat and churn just once. The idea is to crush the chickpeas slightly so that they mash easily by hand. See image below of tikki mixture at this stage.
Step 3: Remove the tikki mixture from the mixer jar in a dry bowl, add in the besan (gram flour) and mix lightly with hand. Add some more besan to get a firm and mouldable tikki mixture. Taste for salt and flavours, adjust accordingly.
Step 4: Mould the tikkis, you should be able to make 5 tikkis with this recipe. In a non-stick pan, heat oil and then place the tikkis and cook them on slow flame, till golden brown on both sides. Remember the vegetables and broken wheat needs to cook well, so allow them to simmer for long.
Alternatively, you could deep fry the tikkis or even brush them with oil and bake for 10 minutes in an oven.
The tikkis can be served with a dip, green chutney or ketchup. Make a huge batch and freeze them for instant hunger pangs. These also make an ideal travel snack / picnic snack. Make a chickpea tikka burger using them if you fancy!
If your kids and family like them, don't forget to share the recipe with other moms you know :-)
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