Moong Dal and Paneer Tikki (Low Calorie Snack) by Tarla Dalal

Moong Dal and Paneer Tikki, a low cal starter for all occasions.


A teaspoon of oil can create wonders, when the other ingredients are perfectly chosen – and this Moong Dal Seekh Kebab is a perfect example of this art. Did you ever imagine preparing crispy, succulent kebabs using such little oil? Well, see for yourself how the marvelous mix of moong dal and paneer with ragi flour and spices lends itself to the preparation of tasty, protein-packed kebabs that please the palate and maintain your bones cells! Serve these kebabs with mint and coriander chutney, or wrap them into rotis to make a more filling snack.

Preparation Time: 10 minutes.
Cooking Time: 15 miutes.
Makes 10 tikkis.
Soaking time: 30 minutes

½ cup yellow moong dal (split yellow gram), soaked for 30 minutes and drained
½ cup low-fat crumbled paneer (cottage cheese)
¼ cup ragi (nachni / red millet) flour
2 tbsp grated onions
1 tsp chilli powder
¼ tsp garam masala
¼ tsp turmeric powder (haldi)
½ tsp ginger-garlic (adrak-lehsun) paste
2 tsp chaat masala
2 tbsp chopped coriander (dhania)
Salt to taste

Other Ingredients
1 tsp oil for greasing and cooking

For serving
Mint and coriander chutney

1. Combine the yellow moong dal, 2 cups of water and salt in a broad non-stick pan and cover and cook on a slow flame for 7 to 8 minutes, while stirirng occasionally.
2. Remove from the flame and drain very well it using a strainer.
3. Transfer the cooked moong dal on a plate and cool completely.
4. Add all the remaining ingredients and mix very well.
5. Divide the mixture into 10 equal portions and shape each portion into a 50 mm. (2”) diameter flat round tikki.
6. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil and cook the tikkis on a slow flame using the remaining ¾ tsp of oil till they turn brown in colour from both the sides.
Serve immediately with mint and coriander chutney.

Handy tip: In case you have a problem in binding the tikkis, you can add little more ragi flour.

Nutrient values per tikki
Energy 58 kcal
Protein 3.7 gm
Carbohydrate 9.3 gm
Fat 0.7 gm
Fibre 1.0 gm
Vitamin A 163.4 mcg
Vitamin C 1.7 mg
Calcium 85.8 mg
Iron 0.4 mg
Folic Acid 11.4 mcg

• Category

  Cooking