Crispy Karela Tikki
By Nmami Agarwal
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.
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.
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
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.
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