Crispy Karela Tikki

By     01-Sep 2018

Crispy Karela Tikki

Karela has always been known for its unpleasantly bitter taste but it’s also tops the list of diabetes-friendly foods. Bittergourd is packed with gurmarin, a polypeptide which works like insulin in your body that helps in regulating blood sugar levels. Combine karela with carrot and low-fat paneer in this recipe to make these delicious tikkis.

Nutritional Values

Bitter gourd or karela is appreciated for its nutritional values and benefits despite its bitter taste. It’s an excellent source of vitamins B1, B2, B3, and C, folate, magnesium, phosphorus, manganese, zinc and high dietary fiber. Also, it’s rich in iron and has twice the beta-carotene found in broccoli, double the calcium found in spinach and twice the potassium found in banana.

The majority of nutritional benefits of carrots are attributed to beta-carotene and fiber. These root vegetables are a good source of antioxidants including vitamin A, C, K, and B8, pantothenic acid, potassium, iron, folate, copper, and manganese. Talking about the nutrients found in cottage cheese are protein, calcium, energy, carbohydrates, fat, vitamin A, D, iron, potassium, magnesium, selenium, phosphorous, sodium and zinc.

Ingredients

  • Grated bitter gourd (karela) , unpeeled- 20 grams

  • Grated carrot- 10 grams

  • Boiled and coarsely mashed green peas- 10 grams

  • Crumbled low-fat paneer- 15 grams

  • Finely chopped coriander- 10 grams

  • Whole wheat bread crumbs- 5 grams

  • Green chilli paste- 1 tsp

  • Amchur- 1 tsp

  • Oil for greasing and cooking- 5 grams

  • Salt to taste

Course: Evening Snack

Calories: 123.1 kcal

Protein: 4.3 grams

Fat: 9.1 grams

Carb: 6.9 grams

Method

  • Coat a bit of salt onto the bitter gourd, mix all well and keep it aside for 2 to 3 minutes. Squeeze the water from it and keep it aside.

  • Now, combine bitter gourd, green peas, carrot, paneer, coriander, bread crumbs, dried mango powder, green chilli paste and salt in a bowl and mix it all well.

  • Divide the mixture in equal portions and shape each portion into round flat tikkis.

  • Heat up a non-stick tava and grease it using few drops of oil.

  • Cook each tikki with minimal drops of oil till the time it turns golden brown from both the sides.

  • Serve karela tikkis hot, along with garlic chutney.

Over to you

It’s interesting to realize how this bitter food is so replenishing. That’s why it’s counted as a super food which is great for your health. So, try this karela tikki recipe and serve it to your kids as a evening snack the next time.

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
Read my other articles

Nmami Agarwal

Leave a Reply

Your email address will not be published. Required fields are marked *

0
Nmami Life - Diet & Nutrition
Myth of the Day
——
Supplements are not the REAL deal!
——
#diet #dietitian #eatfresh #eathealthy #eathealthyfood #eating #eatright #eattodayfortomorrow #exercise #food #fitspiration #fact #healthyliving #health #healthydiet #healthylifestyle #loseweight #lifestyle #myth #mythfact #nutrition #nmamilifegirl #nmami #nmamiagarwal #nmamilife #nutritionist
9
Nmami Life - Diet & Nutrition
Media Update @middayindia
——
Hear it from the expert, and NOW. Get Nmami's easy tips around weight loss, and see how these tiny steps can make a big difference to your life. All of it is covered just for you in this latest mid-day.com article.
——
#Coverage #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #energy #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Innews #Lifestyle #Media #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Print #Published
14
Nmami Life - Diet & Nutrition
Recipe Alert
——
Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.

Ingredients

2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack

Method

Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
———
Know more: 
1) https://bit.ly/30dVsdn
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
———
#Beets #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Healthykurkure #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Protein #Recipe #Recipealert
19
Nmami Life - Diet & Nutrition
HardTruth of the Day
——
Awareness is the one thing that is missing, especially in the rural areas of India. When will we all wake up to this hard hitting truth!
——
#Awareness #Diet #Dietitian #Eatfresh #Epidemic #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthcare #HIV #Healthylifestyle #Hardtruth #India #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nurses #Nutritionist

SUBSCRIBE TO OUR NEWSLETTER