Energy punch with a delicious crunch - Broccoli sweet potato tikki

Luke Coutinho (Designed by Priyanka Vithlani, Meal planning analyst)
Broccoli sweet potato tikki can be made with simple and easily available ingredients. Easy to pack and a healthy tea time snack too which can be relished by all.
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Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Course Appetizer, Side Dish, Starter
Cuisine Indian
Servings 12 tikkis
Calories 24.7 kcal

Equipment

  • Pressure cooker
  • Iron tawa

Ingredients
  

  • 1 Sweet potato
  • 1 cup Broccoli cut into florets
  • 3 tbsp Grated homemade paneer
  • 2 tbsp Sattu powder
  • 1/4 tsp Turmeric
  • 1/2 tsp Roasted cumin powder
  • 3/4 tsp Crushed black pepper
  • As needed Salt
  • As needed Cold pressed coconut oil

Instructions
 

  • Place sweet potato in a container and pressure cook for 3-4 whistles.
  • Meanwhile, boil water and add broccoli florets, cook for 2 mins and drain the water completely (or you can steam cook for a couple of mins).
  • Grind in a blender coarsely, just for a few seconds, do not make into a paste.
  • Squeeze the excess water from the ground broccoli.
  • Take one peeled sweet potato in a mixing bowl.
  • Mash well without any lumps (approx. 1 cup mashed sweet potato).
  • Add ground broccoli, grated paneer, sattu powder, turmeric, cumin powder, black pepper and salt.
  • Mix to a dough.
  • Divide into equal portions and make equal sized balls out of it. Flatten to a tikki/patty.
  • Heat a pan with few drops of oil and place the tikkis over it. Cook over medium flame on both sides until golden layer forms.

Notes

  • Sweet potatoes are rich in fibre and antioxidants that promote growth of good gut bacteria thereby contributing to a healthy gut.
  • Anthocyanin-rich sweet potato helps improve brain health by reducing inflammation.
  • Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and rich in potassium and fibre. It's rich in sulforaphane and offers anti-cancer and anti-estrogenic activity.
  • Broccoli is a great liver detoxifier.
  • Broccoli also contributes to your daily need for calcium, providing 43 milligrams in one cup.
  • Relish the tikki during tea time /snack time with the rich flavour of spices and wholesome nutrition benefitting the entire family.

Nutrition

Calories: 24.7kcalCarbohydrates: 8gProtein: 3.4gFat: 4.4g
Keyword traditional
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