Soya Tikki

Soya Tikki Recipe - Healthy and Delicious Snack

455 Ratings
757
593 made it
Image of Soya Tikki Recipe
30 Mins
Prep:15 Mins
Cook:15 Mins

2 Pieces

For 4 people

Difficulty

Average

Taste

Unknown

Health Benefits

Rich in Protein: Soya chunks are a great source of plant-based protein, making these tikkis an excellent choice for vegetarians and vegans.

High Fiber Content: The addition of vegetables like beetroot and carrots adds fiber to the tikkis, promoting better digestion and keeping you fuller for longer.

Low in Calories: With minimal oil usage and nutritious ingredients, these tikkis are low in calories, making them suitable for weight watchers.

Packed with Vitamins and Minerals: The various vegetables used in this recipe provide essential vitamins and minerals like vitamin C, potassium, and iron, contributing to overall health and well-being.

Heart-Healthy: Soya chunks are known to help lower cholesterol levels, reducing the risk of heart disease and improving cardiovascular health.

120 kcal

in 38g

Protein:

8g

Fats:

4g

Carbs:

15g

Cholesterol:

mg

Sodium, Na:

250mg

Potassium, K:

300mg

Indulge in the goodness of Soya Tikki - a guilt-free snack that's not only delicious but also packed with nutrition. This recipe combines the goodness of soya chunks with an array of vibrant vegetables and aromatic spices, resulting in a flavorful and wholesome snack option. Whether you're looking for a light evening snack or a tasty appetizer, these Soya Tikkis are sure to please your taste buds while keeping your health in check.

Ingredients

4

1 cup Soya chunks

1 piece Capsicum

1 piece Beetroot

1 piece Carrot

1 inch Ginger

2 pieces Garlic Cloves

1 piece Green chilli

Coriander as per taste

half teaspoon Turmeric

1 teaspoon Cumin powder

1 teaspoon Coriander powder

half teaspoon Chili powder

3 tbsp Besan gram flour

4 tbsp Whole Wheat Bread Crumbs

Salt as per taste

Tips

Ensure that the soya chunks are properly boiled and squeezed to remove excess water to prevent the tikkis from becoming soggy.

Adjust the spice level according to your preference by increasing or decreasing the amount of green chili and chili powder.

You can customize the vegetables according to availability and preference, but make sure they are finely chopped or grated for uniform texture.

For a gluten-free version, replace bread crumbs with crushed cornflakes or gluten-free oats.

These tikkis can be enjoyed as a snack or served as a filling in sandwiches or wraps for a wholesome meal option.

Directions

Boil the soya chunks in water for about 5-7 minutes or until they are soft. Drain and squeeze out excess water. Allow them to cool slightly.

In a blender or food processor, combine the boiled soya chunks, chopped capsicum, grated beetroot and carrot, ginger, garlic, green chili, and fresh coriander leaves. Blend until you get a coarse mixture.

Transfer the mixture to a mixing bowl. Add turmeric, cumin powder, coriander powder, chili powder, besan, bread crumbs, and salt. Mix well until everything is evenly combined.

Divide the mixture into equal portions and shape them into round or oval tikkis.

To cook the tikkis, you can either air fry them or shallow fry with minimal oil until they turn golden brown and crisp on both sides.

Serve hot with green chutney or ketchup.

Notes

Soya is known to contain phytoestrogens which may affect hormone levels, so individuals with certain hormonal conditions should consume soya products in moderation.

These tikkis can be included as part of a balanced diet for those looking to manage their cholesterol levels or incorporate more plant-based protein into their meals. However, moderation is key, especially for those with specific health concerns.

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Know more about Soya Tikki

A typical serving 2 Pieces of Soya Tikki (38 grams) contains approximately 120 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Soya Tikki depends on the ingredients and preparation method. On average, one serving 2 Pieces (38 grams) of Soya Tikki contains approximately 4 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Soya Tikki? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Soya Tikki depends on the recipe and serving size. On average, 2 Pieces of Soya Tikki (about 38 grams) contains approximately 8 grams of protein. If you're customizing your Soya Tikki, consider adding ingredients with higher protein content.

The amount of sugar in an Soya Tikki varies depending on the recipe and serving size. On average, 2 Pieces (about 38 grams) contains about 2 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Soya Tikki depends on the serving size and the recipe used. On average, 2 Pieces (about 38 grams) contains about 15 grams of carbohydrates.

Soya Tikki contains approximately 4 grams of fiber in 2 Pieces (about 38 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Soya Tikki is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Soya Tikki with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Soya Tikki that’s perfect for any occasion!

Making a Soya Tikki typically takes around 30 Mins.

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The information provided is calculated based on the average height and the weight provided by you. Actual nutritional needs and results can vary depending on your specific height, weight, age, gender, and activity level. Always consult with a certified professionals or healthcare provider for dietary and exercise advice.