Page 16 - IFSO Cookbook interno VOL4 2026.indd

Chickpea & Spinach

Protein Tikkies

Parul Soni
Dietitian
Mohak Hitech Speciality Hospital, Indore
India

Suitable for both people living with overweight and obesity and following metabolic
bariatric surgery.

Preparation
3–4 tikkies (1 serving)

Ingredients Nutritional Facts
● 1 cup boiled chickpeas (Kabuli chana) per serving
● 1 cup finely chopped spinach (3–4 tikkies)
● 1 tbsp roasted gram flour (besan) – for ● Calories: 160 kcal
binding ● Protein: 9 g
● 1 tbsp low-fat paneer (grated) ● Carbohydrate: 18 g
(optional – increases protein) Of which sugar: 2 g
● 1 teaspoon ginger-garlic paste ● Fat: 5 g
● 1 green chilli (finely chopped) (optional) ● Fiber: 5 g
● ½ teaspoon cumin powder ● Calcium: 90 mg
● ¼ teaspoon black pepper powder ● Iron: 2.5 mg
● Salt to taste
● 1 teaspoon lemon juice
● 1–2 teaspoon olive oil for shallow cooking

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