Mix Vegetables Tikkis/ Patties
These Mix Vegetables Tikkis/Patties are not only very Nutrient Dense but also a Tasty, fulfilling meal or a breakfast option depending on the Appetite and Need of an individual.
Made up of Carrots, French beans (green beans), Peas, Potatoes for binding and Onion for flavour they make an interesting way of consuming all these Vegetables together.
Beans, Carrots, Peas and Potato together are good source of Carbohydrates and Proteins coupled with Healthy Fibre content to provide Satiety value as well as maintain Good Gut Health.
The various vegetables together provide important Minerals and Vitamins like Vitamin A, B2, B6, C, D and K also Minerals like Phosphorous, Manganese, Iron Folate and Copper.
Beans enjoy the Nutritional Benefits of both Legumes and Vegetables making them protective against type 2 Diabetes, High Blood Pressure, Metabolic Syndrome because of its Anti-inflammatory properties.
The chlorophyll content along with host of other Phytonutrients makes it rich in Antioxidants to fight oxidative stress by Free Radicals.
Ingredients of Mix Vegetables Tikki
- Steam all veggies after chopping them and parboil potatoes so they are soft but not mushy.
- Coarsely mash and mix all veggies and mix spices, ginger green chillies and coriander as per taste.
- Make small Tikkies / Patties and cook in minimum fat on iron tawa.
- Completely avoid aluminium or non stick utensils.
- Have them hot with green mint and coriander chutney with Kuchha jeera and Heeng and Lemon.
- Children can enjoy these with homemade sweet and sour tomato chutney.
- Ginger, Green Chilli, Chopped Coriander are added as per taste and tolerance however all have their Nutritional Benefits.
- Salt as minimum as possible.
- White or Black Pepper powder as per taste and tolerance.
- Can add Amchoor Powder (dried mango powder) as per taste.
The above ingredients make up to four medium sized Tikkies which coupled with a slice of multigrain bread is a complete meal.
They make a nutritious meal for patients on soft diet or who have difficulty in swallowing post surgery or due to mouth ulcers.