Page 55 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Nutritional Facts

per serving
● Calories: 315.9 kcal
● Total Protein: 15.6 g
● Carbohydrate: 34.8 g
Of which sugars: 0 g
● Fat: 14.1 g
● Iron: 4.4 mg
● Calcium: 299.3 mg
● Fiber: 8.9 g
Cooking instructions

Step 1: Prepare the Chickpea & Beetroot Tikki
● Mash: In a large bowl, coarsely mash the boiled chickpeas and boiled beetroot.
● Mix: Add crumbled tofu/paneer, finely chopped onion, ginger-garlic-green chili paste,
and fresh coriander.
● Season: Stir in the roasted peanuts, sesame seeds, and all the dry spices (salt, red
chili, black pepper, cumin, dry mango, and garam masala).
● Bind: Add lemon juice and the sattu (roasted chana powder). The sattu will act as a
binder to hold the moisture from the beetroot.
● Cook: Shape into long kebab-like cylinders or flat tikkis.
● Pan-sear them on a non-stick griddle or in air fryer with minimal oil until the exterior
is slightly crisp.
Step 2: Make the Spinach Dough & Tortillas
● Knead: Mix the oats flour, wheat flour, salt, and carom seeds (ajwain). Gradually add
the spinach puree to knead a soft, pliable dough. Let it rest for 10 minutes.
● Roll: Divide into small balls and roll them out into thin, circular rotis.
● Toast: Cook the rotis on a hot tawa (griddle) on both sides until cooked through but
still flexible enough to wrap.
Step 3: Blend the Creamy Sauce.
● Blend: In a high-speed blender, combine the paneer, hung curd, soaked cashews, red
chili, garlic, salt, Kashmiri red chili powder, oregano, and lemon juice. Blend until the
mixture is completely smooth and creamy.
● To Increase protein, whey protein can be added. Not used in this recipe.
Step 4: Prepare the Curd Salad
● Whisk the thick curd, salt, green chutney, and cumin seeds.

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