Ingredient:-

Quinoa: 20gm
Besan flour: 10gm
French Beans: 20gm
Carrots: 30gm
Onions: 25gm
Capsicum:30gm
Green Chili: 1
Ginger: 1’’
Tomato: 50gm
Salt: as per taste
Oil:2.5ml

Method:-

Step 1: Wash the quinoa and cook it in a vessel. Drain and keep aside.

Step 2: Steam the Beans and Carrots. Mash the 2 vegetables. Chop the onions & capsicum into fine pieces.

Step 3: Make a paste of Ginger, green chilli and garlic.

Step 3: Mix all the vegetables. Add the besan flour, crushed ginger and garlic & chili paste. Add salt as per taste.

Step 4: Roll into the shape of a tikka and oil Heat a little oil in a nonstick pan, add cook each tikki using (¼ teaspoon oil [2-3drops oil]) till they turn golden and crispy on both sides.

Step 5- Serve immediately with Green chutney or tomato chutney. 

Nutritional Benefits:-

1. High in protein.
2. High in Fiber.
3. High in minerals like Ca, Fe, K, Mn, Mg.
4. High in Vitamin B6, Vitamin B2, Folic Acid, Vit K, Vit A, Vit C, Vit D.
5. High in Anti-Oxidants like polyphenols.

Health Benefits:-

1. Gluten Free, hence good for persons with Gluten Intolerance
2. Quinoa – Anti-inflammatory, Anti-Viral, Anti-Cancer, Anti-Depressant
3. Low glycemic Index, hence suitable for people with diabetes.

Nutritional Value:-

• Energy: 214Kcal
• Protein: 7gms
• Carbohydrate: 30.1gms
• Fat: 3gms
• Fiber: 1.7gms
• Iron: 2.6mg

Try this, & leave a comment below