Wednesday, February 17, 2010

Low Calorie Cooking - Recipe 1- Soya Granules Aloo tikki

Now the common misconception is potato is fattening and soya is healthy. This is just partly right. Boiled Potato has zero fat while Soya has quite a bit of fat. Infact my trainer made me have a boiled potato every morning in my good old days of gymming.Soya has protein and Potato has only carbohydrates. So I thought of making a perfect meal of protein,fat and carbs . So here goes the recipe


1) Soya Granules(Ruchi) : 1 cup

2) Boiled Potato(with salt) :2

3) Ginger Garlic paste : 1 tsp

4) Cumin(Jeera) Powder : 1 tsp

5) Chaat Masala : 1 tsp

6) Green Chillies: 1 finely chopped

7) Lemon Juice : 2 tsp

8) Salt,Pepper and Sugar : as per taste

9) Cream (Optional) : 1 Teaspoon

10) Bread : 2 Slices

11) Bread Crumbs/ Rava(Semolina)

12) Boiled Green peas/cabbage/carrot (with salt)

13) Oil : 1/2 tsp


1) Boil 4 cups of water and bring to boil. Add salt to the water so as to just about flavour the granules.This should be approximately 1 teaspoon.Put in Soya granules into the boiling water and cook for 5min. Remove from fire drain excess water and wash with cold water. Squeeze out all excess water and keep aside

2) In a wide bowl mash together the boiled potatoes,boiled peasand/or carrot and/or cabbage, soya granules,ginger garlic paste,cumin powder,chaat powder,chillies,lemon juice,salt,sugar,pepper and cream.

3) Soak the bread slices in water , squeeze out water and mash them along with the soya-potato mixture. This binds the mixture.Check all seasoning again at this stage and add as desired.

4) Make palm size tikkis/flat cylinders and roll them over the rava/breadcrumbs. You can make bread crumbs by toasting bread pieces and grinding them in a mixer.

5)Now since this is a low calorie dish, get a non stick pan on the stove and add 1/2 tsp oil to it. Take a half cut onion and use the flat end to spread the oil evenly on the pan. Now cook the tikki in this pan on a low flame with a cover. Flip till both sides have browned well.

6) Serve hot with green chutney

PS : Please ignore the shape of my tikkis :)


Rachit said...

looks ammazingly yummy...if the pic is what u made :-)

Sarvesh said...


Simply Surbhi ! said...

Hey,your blog was next blog to mine, I just visited it randomly.Its a great recipe which you have shared here!
i am a nutritionist and really appreciate your innovation! great job!

Anonymous said...

Hi here are some more low calorie recipes. Thanks for sharing your posts.

sudhaker said...


Anonymous said...


Tom said...

Elsker bare mad

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