Energy punch with a delicious crunch – Broccoli sweet potato tikki
Energy punch with a delicious crunch - Broccoli sweet potato tikki
Broccoli sweet potato tikki can be made with simple and easily available ingredients. Easy to pack and a healthy tea time snack too which can be relished by all.
Equipment
- Pressure cooker
- Iron tawa
Ingredients
- 1 Sweet potato
- 1 cup Broccoli cut into florets
- 3 tbsp Grated homemade paneer
- 2 tbsp Sattu powder
- 1/4 tsp Turmeric
- 1/2 tsp Roasted cumin powder
- 3/4 tsp Crushed black pepper
- As needed Salt
- As needed Cold pressed coconut oil
Instructions
- Place sweet potato in a container and pressure cook for 3-4 whistles.
- Meanwhile, boil water and add broccoli florets, cook for 2 mins and drain the water completely (or you can steam cook for a couple of mins).
- Grind in a blender coarsely, just for a few seconds, do not make into a paste.
- Squeeze the excess water from the ground broccoli.
- Take one peeled sweet potato in a mixing bowl.
- Mash well without any lumps (approx. 1 cup mashed sweet potato).
- Add ground broccoli, grated paneer, sattu powder, turmeric, cumin powder, black pepper and salt.
- Mix to a dough.
- Divide into equal portions and make equal sized balls out of it. Flatten to a tikki/patty.
- Heat a pan with few drops of oil and place the tikkis over it. Cook over medium flame on both sides until golden layer forms.
Notes
- Sweet potatoes are rich in fibre and antioxidants that promote growth of good gut bacteria thereby contributing to a healthy gut.
- Anthocyanin-rich sweet potato helps improve brain health by reducing inflammation.
- Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and rich in potassium and fibre. It's rich in sulforaphane and offers anti-cancer and anti-estrogenic activity.
- Broccoli is a great liver detoxifier.
- Broccoli also contributes to your daily need for calcium, providing 43 milligrams in one cup.
- Relish the tikki during tea time /snack time with the rich flavour of spices and wholesome nutrition benefitting the entire family.
Nutrition
Calories: 24.7kcalCarbohydrates: 8gProtein: 3.4gFat: 4.4g
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