As more people embrace healthier lifestyles, many are turning to high-protein plant-based meals that are both tasty and satisfying. One dish that stands out is Beetroot Kala Channa Tikki with Besan Roti. This colourful and flavourful meal brings together the earthy goodness of beetroots and black chickpeas (kala channa), along with the nutty flavour of besan (gram flour). Together, these ingredients create a protein-rich powerhouse that is both nourishing and delightful.
Beetroot is more than just a pretty vegetable. It is packed with essential nutrients. A single cup of cooked beetroot contains approximately:
Folate: About 148 micrograms, which is nearly 37% of the daily recommended intake for adults.
Nitrates: Naturally occurring compounds that can improve blood flow and lower blood pressure, contributing to heart health.
Additionally, beetroots are rich in antioxidants, which help combat oxidative stress. Studies suggest that these antioxidants can lead to reduced inflammation, making beetroots an excellent choice for those who lead active lifestyles.
Kala channa, or black chickpeas, are a fantastic source of plant-based protein and a dietary staple in many cultures. Just one cup of cooked black chickpeas provides around 14.5 grams of protein, essential for muscle growth and repair. With roughly 12 grams of fibre per cup, they promote satiety, helping you feel full longer—a crucial factor for weight management.
Moreover, black chickpeas are a great source of iron, crucial for energy production. In fact, they provide about 27% of the daily recommended iron intake, helping to combat fatigue and boost overall vitality.
Besan, or gram flour, is made from ground chickpeas and is a common ingredient in Indian cooking. Not only is it gluten-free, but it also boasts impressive nutritional benefits. Besan contains about 20-22 grams of protein per 100 grams, making it a great option for those looking to increase their protein intake. It helps promote healthy digestion and can aid in weight management.
When used to make roti, besan adds a nutty flavour that complements the tikki. Its binding properties ensure that the tikki holds together nicely, making the dish both appealing and enjoyable.
Ingredients Needed
For the Tikki:
1 cup or 100 gm Boiled Kala Channa or Garbanzo beans
1 medium-sized Beetroot, cooked and grated
1 small Onion, finely chopped
2 tablespoons fresh Coriander, chopped
1-2 green chilies, finely chopped (adjust for spice preference)
1 teaspoon cumin powder
1 teaspoon garam masala
Salt to taste
Oil for shallow frying
For the Besan Roti:
1 cup Besan (gram flour)
Water to knead
Salt to taste
1 tablespoon oil (optional)
Instructions
Prepare the Tikki:
Soak the kala channa for at leats 8 hours before boiling it.
Cut the beetroot into small pieces and boil it till it is soft.
Add the boiled kala chana, boiled beetroot, chopped onion, coriander, green chilies, cumin powder, garam masala, and salt into a grinder. Grind to form a coarse mixture.
Form small round patties from the mixture, making sure they are not too thick for even cooking.
Heat oil in a pan over medium heat and shallow fry the tikki until both sides turn golden brown and crispy. Set aside.
Prepare the Besan Roti:
In another bowl, mix besan, water, and salt to form a batter.
On a pan, pour a spoonful of the batter on a hot griddle (tawa) to form small dosa/ roti. Add oil and cook until both sides are lightly browned and cooked through.
Serving Suggestions
Present the crispy Beetroot Kala Channa Tikki on the warm Besan Roti for a satisfying meal. You can garnish with fresh coriander and serve with green chutney or yogurt for an extra burst of flavor. This dish serves as an excellent lunch or dinner, providing a substantial amount of protein and essential nutrients.
Nutritional Benefits:
For on serving
Calories intake: 115 calories
Proteins: 4 g
Fats: 4.0 g
Carbs: 16 g
Fibre: 4 g
Final Thoughts
Beetroot Kala Channa Tikki with Besan Roti is not just pleasing to the eye—it's a nutrition-packed celebration of flavours. This dish beautifully highlights the benefits of plant-based cooking, ensuring every bite is both delicious and filling. Thanks to its strong protein content and numerous health benefits, it is an ideal choice for fitness enthusiasts, families, or anyone looking to enhance their diet.
Incorporating ingredients like beetroot, kala channa, and besan into your meals enriches your diet while investing in your health. So the next time you're in search of a wholesome recipe, consider this delightful combination that embodies high-protein nourishment.
Enjoy the tasty advantages of nutritious eating with Beetroot Kala Channa Tikki with Besan Roti today!
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