Karela Tikki Recipe – Healthy Diabetic Snack
If you’re looking for a nutritious, diabetic-friendly snack, Karela Tikkis are an excellent choice. These crispy tikkis are packed with the goodness of bitter gourd (Karela), carrots, and paneer (homemade cottage cheese), making them not only delicious but also nourishing. The key to this recipe is retaining the full nutritional value of the karela, including the skin and juice, both of which are rich in essential nutrients beneficial for managing blood sugar levels. Paired with oats flour and aromatic spices like chaat masala, turmeric, and red chili powder, these tikkis are a perfect way to incorporate healthy vegetables into your diet.
Cuisine: Indian
Course: Snack
Diet: Diabetic Friendly
Ingredients:
| Ingredient | Quantity |
|---|---|
| Karela (Bitter Gourd/Pavakkai) | 2, grated |
| Carrot (Gajjar) | 1, 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 |
| Coriander (Dhania) Leaves | 1/4 cup, chopped |
| Salt | To taste |
| Oil | For frying tikkis |
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Serves: 4
Instructions:
-
Prepare the Ingredients:
Start by preparing all the ingredients. Grate the Karela (bitter gourd) and Carrot. Grate the Paneer (homemade cottage cheese) as well. Make sure you retain the skin and juice of the karela, as these contain most of the nutritional benefits, particularly for managing blood sugar levels. -
-
Mix the Ingredients:
In a large mixing bowl, combine the grated Karela, Carrot, Paneer, and Oats Flour. Add the green chillies, red chili powder, turmeric powder (haldi), chaat masala, and salt. Mix everything thoroughly until all the ingredients are evenly combined. -
Shape the Tikkis:
Taste the mixture and adjust the salt if needed. Once the mixture is well-seasoned, divide it into equal portions. Shape each portion into a round, flat patty or tikki. -
Cook the Tikkis:
Preheat a pan over medium heat. Add a little oil to the pan. Place each shaped Karela Tikki in the pan, ensuring not to overcrowd them. Drizzle a little more oil on top of each tikki. Cook the tikkis on medium heat, flipping them gently once one side is golden brown and crispy. Ensure the tikkis are cooked on both sides until they are golden and crispy. It’s important to cook them on low to medium heat to allow the karela to cook through without burning. -
Serve:
Once the tikkis are cooked to perfection, transfer them onto a plate lined with an oil-absorbent paper to remove excess oil. Serve the Karela Tikkis hot with a side of Green Chutney and a refreshing cup of Masala Chai for a delightful snack.
Tips:
- Retain the Juice and Skin: The juice and skin of Karela are rich in nutrients, so don’t discard them. They play a vital role in making the dish beneficial for diabetic-friendly diets.
- Adjust the Spice Level: You can adjust the level of green chillies and red chili powder based on your spice tolerance.
- Oil Usage: Be mindful of the amount of oil used while frying. To keep it healthier, you can use a non-stick pan and use less oil.
Nutritional Information (per serving):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 140 kcal |
| Protein | 8g |
| Carbohydrates | 10g |
| Fat | 8g |
| Fiber | 4g |
| Sodium | 180mg |
| Potassium | 400mg |
| Vitamin A | 60% of Daily Value |
| Vitamin C | 35% of Daily Value |
Karela Tikkis are a satisfying and healthy option for anyone looking to control blood sugar levels while enjoying a flavorful snack. Packed with fiber and antioxidants, they make for a great mid-day snack or a light dinner, and they’re perfect for anyone following a diabetic-friendly diet. Enjoy these crispy delights while benefiting from the natural goodness of bitter gourd and other wholesome ingredients!
