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Beetroot & Black Gram Protein Tikki

A wholesome, protein-rich snack made with boiled black gram, fresh vegetables, and aromatic spices. Packed with plant protein and dietary fiber, these tikkis make a satisfying addition to a balanced meal plan.
Clinical Dietitian
Clinical Dietitian , Founder & Director - NIND

Prep Time

15 minutes

Cook Time

15 minutes

Total Time

30 minutes

Servings

2

Meal Type

Snack / Light Meal

Clinical Focus

PCOS Nutrition · Weight Management · Diabetes-Friendly Nutrition · Hormonal Health

CLINICAL DIETITIAN'S NOTES

Clinical Objective

To provide a protein-rich, fiber-containing snack that supports satiety, contributes to daily nutrient requirements, and offers an alternative to deep-fried snacks.

Best Time to Recommend
  • Mid-morning or evening snack
  • Light lunch or dinner
  • Weight-management meal plans
  • PCOS-friendly meal plans
  • Vegetarian meal plans requiring additional plant protein
Evidence Level

Established nutritional principles based on the nutrient composition of legumes and vegetables. Individual clinical outcomes may vary.

Clinical Application

Black gram (kala chana) provides plant-based protein, complex carbohydrates, dietary fiber, and iron. Beetroot contributes folate and other micronutrients, while cucumber, onion, and coriander add variety and flavor. Shallow cooking with a measured quantity of oil helps control added fat compared with deep frying.

ABOUT THIS RECIPE

Beetroot & Black Gram Protein Tikki is a nutritious savory preparation made with mashed boiled kala chana, grated beetroot, cucumber, onion, fresh coriander, and aromatic spices. Roasted gram flour or oat flour helps bind the mixture, allowing the tikkis to develop a crisp exterior while remaining soft inside.

The combination of legumes and vegetables provides protein, fiber, and complex carbohydrates. These nutrients can contribute to satiety and support balanced blood glucose management when the recipe is consumed in appropriate portions as part of a balanced diet.

Serve the tikkis with mint yogurt dip or fresh green chutney for additional flavor. This recipe can fit into meal plans for individuals with PCOS, diabetes, or weight-management goals, although portion sizes and overall dietary requirements should be individualized.

Nutrition Facts (Approximate values per serving. )

Calories
240 kcal
Protein
14 g
Carbohydrates
28 g
Dietary Fiber
10 g
Fat
7 g

Values may vary according to the amount of oil absorbed during cooking, the exact quantity of boiled black gram, and the type of flour used. These estimates exclude any accompanying dip or chutney.

INGREDIENTS

For the Protein Tikki

Ingredients
Quantity
Boiled black gram (kala chana), mashed
1 cup
Beetroot, grated
½ cup
Cucumber, grated and excess water squeezed out
¼ cup
Onion, finely chopped
¼ cup
Fresh coriander leaves, chopped
2 tbsp
Ginger, grated
1 tsp
Green chilli, finely chopped (optional)
1
Roasted cumin powder
½ tsp
Coriander powder
½ tsp
Black pepper powder
¼ tsp
Red chilli flakes (optional)
½ tsp
Roasted gram flour (besan) or oat flour
2 tbsp
Salt
To taste
Olive oil
1–2 tsp

Recipe Instructions

  1. 1. Mash the black gram Place the boiled black gram in a bowl and mash it until slightly coarse. Retain some texture rather than blending it into a completely smooth paste. Why? A slightly coarse mixture helps the tikkis hold their shape and provides a pleasant texture.
  2. 2. Add the vegetables and spices Add grated beetroot, grated cucumber, chopped onion, coriander leaves, ginger, green chilli, roasted cumin powder, coriander powder, black pepper, chilli flakes, and salt.
  3. 3. Prepare the mixture Add roasted gram flour or oat flour and mix thoroughly until the ingredients combine and the mixture holds together. Chef’s Tip: If the mixture feels too wet, add a small amount of extra flour. If it feels too dry, mix in a little water or another suitable moist ingredient.
  4. 4. Shape the tikkis Divide the mixture into small, equal portions and shape them into round or oval patties. Press gently to ensure that they hold their shape during cooking.
  5. 5. Heat the pan Heat a non-stick pan or tawa over medium heat and lightly grease it with olive oil.
  6. 6. Cook until golden brown Place the tikkis on the pan and cook for approximately 4–5 minutes on each side, turning carefully, until they are golden brown and heated thoroughly.
  7. 7. Serve Serve hot with mint yogurt dip or fresh mint chutney.

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CLINICAL BENEFITS

Greek yogurt is a concentrated source of protein that supports tissue maintenance and may help keep you satisfied between meals.

  • Plant-Based Protein

  • Satiety and Weight Management

  • Blood Glucose Management

  • Digestive Health

  • Iron and Micronutrient Intake

  • Hormonal Health and PCOS

Share this Recipe

CLINICAL MODIFICATIONS

PCOS-Friendly
Use a measured amount of oil and serve with a suitable protein source or fresh vegetables as needed to create a balanced meal.
Diabetes-Friendly
Monitor portion size and total carbohydrate intake. Pair the tikkis with non-starchy vegetables or an unsweetened yogurt dip, according to individual meal requirements.
Weight Management
Cook on a non-stick pan with a measured quantity of oil instead of deep frying. Adjust the serving size to individual energy needs.
Sports Nutrition
Add crumbled paneer or tofu to increase protein content. Adjust the overall portion and accompanying foods according to training demands and energy requirements.
Pregnancy
Use thoroughly cooked black gram, wash vegetables properly, and cook the tikkis thoroughly. Individual nutrient requirements should guide meal planning.
Child-Friendly
Reduce or omit chilli, make smaller patties, and ensure the texture is soft enough for the child's age and chewing ability.
Recipe Tip
For an additional protein boost, mix in 2 tablespoons of crumbled paneer or tofu. To support crispness without deep frying, avoid adding excess water and cook the tikkis over medium heat until both sides are golden brown.
Serving Suggestion
Serve two or more appropriately sized tikkis according to individual requirements, accompanied by mint yogurt dip or fresh green chutney and a side of vegetables when serving as a light meal.
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