Page 17 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

1. Mash the boiled chickpeas in a bowl until slightly coarse.
2. Add finely chopped spinach and mix well.
3. Add besan, paneer, ginger-garlic paste, green chilli, and spices.
4. Mix everything together to form a soft dough-like mixture.
5. Divide the mixture into small round tikkies.
6. Heat a non-stick pan and brush with a little olive oil.
7. Cook the tikkies on medium flame for 3–4 minutes on each side until golden and crisp.
8. Serve warm. (Optional serving suggestion: Can be served with mint yogurt dip or
hung curd dip.)

Nutritional Analysis

Pro- Cal-
Calories Carbohy- Fat Fiber Sugar Iron
Ingredient Quantity tein cium
(kcal) drate (g) (g) (g) (g) (mg)
(g) (mg)
1 cup
Boiled Chickpeas 269 14.5 45.0 4.2 12.5 8.0 80 4.7
(~164 g)
1 cup (~30
Spinach 7 0.9 1.1 0.1 0.7 0.1 30 0.8
g)
1 tbsp (~10
Roasted Besan 38 2.2 5.8 0.6 1.1 1.0 10 0.5
g)
Low-fat Paneer 1 tbsp (~15 30 3.0 0.8 1.5 0 0.5 80 0.1
(optional) g)
2 teaspoon
Olive Oil 90 0 0 10.0 0 0 0 0
(~10 g)
Total — 434 20.6 52.7 16.4 14.3 9.6 200 6.1

15