Karela Tikki Recipe – A Healthy Diabetic-Friendly Snack
If you’re looking for a healthy snack that’s packed with nutrition and perfect for managing blood sugar levels, look no further than this Karela Tikki. Also known as bitter gourd, Karela is renowned for its beneficial properties, especially for diabetic patients. Combined with grated carrots, fresh paneer (cottage cheese), and oats flour, this dish offers a delightful balance of flavors and textures while remaining light and healthy. The addition of green chilies, chaat masala, and other spices makes these tikkis not just nutritious but also absolutely delicious. Whether you serve them as a snack or as part of your meal, these crispy Karela Tikkis are sure to be a hit!
Ingredients
| Ingredient | Quantity |
|---|---|
| Karela (Bitter Gourd/Pavakkai) | 2 medium, grated |
| Carrot (Gajjar) | 1 medium, grated |
| Paneer (Homemade Cottage Cheese) | 200 grams, grated |
| Oats Flour | 1/4 cup |
| Green Chillies | 2, finely chopped |
| Red Chilli Powder | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Chaat Masala Powder | 1 teaspoon |
| Fresh Coriander (Dhania) Leaves | 1/4 cup, chopped |
| Salt | To taste |
| Sunflower Oil | For frying |
Nutritional Information (per serving)
| Nutrient | Value |
|---|---|
| Calories | ~150 kcal |
| Carbohydrates | ~10 grams |
| Protein | ~8 grams |
| Fat | ~9 grams |
| Fiber | ~4 grams |
| Sodium | ~200 mg |
| Vitamin A | ~150% of the Daily Value |
| Vitamin C | ~30% of the Daily Value |
| Calcium | ~10% of the Daily Value |
| Iron | ~5% of the Daily Value |
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Instructions
-
Prepare the Ingredients:
Start by preparing all your ingredients. Grate the Karela (Bitter Gourd), ensuring you use both the skin and the juice, as these parts are rich in nutrients that are particularly beneficial for controlling blood sugar levels. Similarly, grate the carrot and paneer (cottage cheese), and chop the green chilies and fresh coriander leaves. -
Mix the Ingredients:
In a large mixing bowl, combine the grated karela, grated carrot, grated paneer, oats flour, green chilies, chaat masala, red chili powder, turmeric powder, and fresh coriander. Add salt to taste and mix everything well. The consistency should be moist but firm enough to shape into tikkis. -
Taste and Adjust:
Before proceeding, taste the mixture and adjust the seasoning if necessary. If it feels too wet, you can add a little more oats flour to bind the mixture. If it’s too dry, you can add a teaspoon of water. -
Shape the Tikkis:
Divide the mixture into equal portions and shape each portion into a round, flat patty. The shape should resemble a small disk—ideal for crisp frying. -
Heat the Pan:
Preheat a non-stick pan or skillet over medium heat. Drizzle a small amount of sunflower oil in the pan, ensuring the surface is coated evenly. The oil should be just enough to fry the tikkis without making them greasy. -
Fry the Tikkis:
Carefully place each shaped Karela Tikki into the hot pan. Drizzle a little more oil on top of each tikki. Cook on medium heat, turning them gently on both sides until they turn golden brown and crispy. It’s important to keep the heat on medium to low to ensure that the bitter gourd cooks thoroughly inside without burning the outside. -
Drain Excess Oil:
Once the tikkis are cooked and crisp on both sides, remove them from the pan and place them on a plate lined with oil-absorbent paper to soak up any excess oil. -
Serve:
Serve the hot Karela Tikkis immediately with a side of green chutney and a cup of Masala Chai for the perfect snack experience. These tikkis can also be served as a side dish with your lunch or dinner, adding a healthy crunch to your meal.
Tips for the Perfect Karela Tikki
- Balancing the bitterness: If you find karela too bitter, you can sprinkle some salt on the grated karela and let it sit for 10 minutes. This will help draw out some of the bitterness. After that, rinse it well before using it in the recipe.
- Cooking at the right temperature: To ensure that the tikkis cook evenly, always fry them on medium to low heat. This way, the bitter gourd will cook through and become tender inside without burning the exterior.
- Optional variations: You can add a handful of roasted peanuts or cashews to the mixture for extra crunch. If you want to make it vegan, replace paneer with a plant-based protein like tofu.
Why Karela Tikki is Diabetic-Friendly?
Karela, or bitter gourd, has long been celebrated in traditional medicine for its ability to help manage diabetes. It contains compounds that mimic insulin and aid in lowering blood sugar levels. The low-calorie, high-fiber content of this vegetable makes it ideal for people with diabetes. Additionally, the high fiber content of the oats flour helps in controlling sugar spikes, making this snack a healthy and satisfying option.
These Karela Tikkis are also packed with protein from the paneer and vitamins and minerals from the carrot and coriander leaves, ensuring you get a balanced snack that supports your overall health while being kind to your blood sugar levels.
Serving Suggestions
Karela Tikkis make a wonderful snack for tea time or a light evening meal. Pair them with:
- Green Chutney – A tangy and refreshing chutney made from mint, coriander, and lime that complements the bitterness of the karela.
- Masala Chai – A warm, spiced tea that balances the flavors of the tikkis and provides a soothing, aromatic experience.
- Cucumber Salad – A fresh and light cucumber salad with lemon dressing can add a refreshing contrast to the crispy tikkis.
Storage Instructions
If you have leftovers, store the cooked tikkis in an airtight container in the refrigerator for up to 2 days. To reheat, lightly sauté them in a pan with a little oil until they are crisp again.
Enjoy this healthy, diabetic-friendly snack and make it a part of your regular meal planning for a nutritious, flavorful option that’s both good for you and satisfying!
