DIETITIAN GEETU ?
RAMAYANA’S DIET CLINIC
160. Ramayana’s Hara bhara tikki wrap ?
Ingredients
For The Hara Bhara Tikkis
* 1tsp. chana dal
* 1/2 spoon finely chopped ginger
* 1/2 tsp finely garlic
* 1/2 tsp finely chopped green chillies
* 3/4 cup blanched and chopped spinach
* 1/3 cup boiled green peas
* 1/3 cup grated paneer
* 2pinch chaat masala
* 2 pinch garam masala
* salt to taste
* 1/3 cup bread crumbs
* 1 tsp oil for greasing
For The Pahadi Spread
1 tbsp hung curd
4 chopped mint leaves
1/4 cup chooped coriander (dhania)
1/2 tsp cumin seeds (jeera) 1 green chilli roughly chopped
1 tsp lemon juice
salt to taste
1/2 cup grated carrot
1/2 cup sliced onions
1/2 tsp chaat masala to taste
1/4 tsp red chilli powder
1/2 tsp lemon juice
1 roti
1/4 cups roughly chopped lettuce
Method
For the hara bhara tikkis
1. Soak the chana dal for 1 hour. Drain.
2. In a pressure cooker add the chana dal, garlic, ginger, green chilies and ½ cup of water, mix well and pressure cook for 2 whistles
3. Allow the steam to escape before opening the lid. Drain.
4. Combine the spinach, green peas and chana dal blend in a mixer to a paste without using any water.
5. Transfer the paste to a bowl, add the paneer, chaat masala, garam masala and salt and mix well.
6. Divide the mixture into 3-4 equal portions, shape each portion into a rectangular tikki and flatten it.
7. Heat a non-stick tava (griddle) and cook the tikki on a medium flame using 3 tsp of oil till the tikkis are light brown in colour from both the sides. Keep aside.
For the pahadi spread
1. Combine all the ingredients, except the hung curd
, and blend in a mixer to a smooth paste using ½ tsp water
2. Add the hung curd mix well and keep aside.
How to proceed to make hara bhara tikki roll
1. To make the hara bhara tikki roll, combine the carrots, onion slices, chaat masala, red chilli powder and lemon juice in a bowl, mix well and keep aside
2. Place a roti and spread 2-3 tbsp of the spread on it.
Arrange lettuce in a single row in the centre on the roti
4. Place 1 hara bhara tikkis, arrange carrot-onion mixture over it and roll it up tightly.
5. Wrap a tissue paper around each hara bhara tikki roll and serve immediately.
