Protein Tikkis

Use Estrogen Free, defatted and High Protein Soya Flour to make all this and more....

High Protein Soya Veg Kebab

Ingredients:

Defatted Soya Flour – 100g
Mix Vegetables (finely chopped) – 250g
Curd – 50g
Oil – 5g
Salt – To taste
Dhaniya Powder – 1 tsp
Haldi – ½ tsp
Red Chili Powder – 1 tsp
Amchur Powder – 1 tsp
Anardana Powder – 1 tsp
Kasuri Methi – 1 tsp
Jeera Powder – 1 tsp
Garam Masala – ½ tsp
Green Chillies (finely chopped) – 1 tsp
Coriander Leaves (finely chopped) – 1 tsp
Mint Leaves (finely chopped) – 1 tsp

Instructions:
Mix all ingredients (except oil) to form a soft dough. Divide and shape into cutlets using your greased palms or a mould. Air fry at 160°C for 10–12 minutes, flipping halfway. Alternatively, cook on a non-stick tava with a little oil on low-medium heat for 6–7 minutes per batch.

Storage:
Refrigerate for up to 1–2 days. Reheat before serving.

High Protein Soya Cheese Balls

Ingredients:
Macro Ingredients:

Defatted Soya Flour – 50g
Mozzarella Cheese – 40g
Bell Peppers (finely chopped) – 40g
Bread Crumbs – 5g

Micro Ingredients:

Salt – To taste
Black Pepper – ⅛ tsp
Mixed Herbs – ¼ tsp

Instructions:
Finely chop bell peppers and mix with mozzarella cheese, salt, pepper, and herbs. Make a soft dough using soya flour and a pinch of salt. Form small cheese balls, cover each with dough, and roll in bread crumbs. Air fry at 170–175°C for 12–13 minutes until golden brown. Let them cool slightly before serving.

Storage:
Store in an airtight container in the refrigerator for 2–3 days. Reheat before consuming.

High Protein Soya Paneer Matar Tikki

Ingredients:
Macro Ingredients:

Defatted Soya Flour – 20g
Paneer – 50g
Roasted Soya Granules – 10g
White Peas – 40g
Onion (chopped) – 50g
Tomato (chopped) – 30g
Oil – 2g

Micro Ingredients:

Ginger – 1 inch
Green Chillies – 2
Garlic – 3–4 cloves
Salt – To taste
Black Salt – ⅛ tsp
Chaat Masala – ⅛ tsp
Red Chilli Powder – ⅛ tsp
Turmeric Powder – ⅛ tsp
Lemon Juice – 1 tsp
Baking Soda – A pinch
Coriander Leaves – For garnish

Instructions:
Tikkis:
Mix paneer, soya flour, roasted soya granules, chopped onion, ginger, green chilli, and garlic in a bowl. Add all dry spices and form into tikkis. Add a little water if needed to shape. Brush with oil and cook on a non-stick pan until golden brown.

Matar:
Soak white peas for 8–10 hours. Pressure cook with salt and baking soda for 7–8 whistles. In a pan, boil tomatoes with ginger and 1 green chilli in ½ cup water. Add cooked peas and simmer for 2–3 minutes.

Assembly:
Place hot tikkis on a plate. Pour matar over them. Top with lemon juice, chaat masala, and fresh coriander.

Storage:
Can be refrigerated for up to 1 day. Reheat before eating.

High Protein Soya Lauki Tikki

Ingredients:
Macro Ingredients:

Defatted Soya Flour – 40g
Low Carb Flour – 20g
Sooji – 10g
Grated Bottle Gourd (Lauki) – 80g
Sesame Seeds – 2g
Oil – 8g

Micro Ingredients:

Ginger – 1 inch
Green Chilli – 1
Lemon Juice – 1.5 tsp
Turmeric Powder – ⅛ tsp
Red Chilli Powder – ⅛ tsp
Baking Powder – ⅛ tsp
Asafoetida – A pinch
Mustard Seeds – As needed
Jeera Seeds – Optional
Salt – To taste
Coriander Leaves – For garnish

Instructions:
Preparing Muthiya:
Mix all ingredients (except 5g oil for tempering) into a soft dough using minimal water. Shape into two logs. Grease a steamer with 1g oil and steam logs for 18–20 minutes. Check doneness with a knife. Cool slightly and slice into round pieces.

Cooking Muthiya:
Heat 5ml oil in a non-stick pan. Add mustard seeds, optional jeera, sesame seeds, and asafoetida. Once they splutter, add muthiya slices and stir-fry for 3–4 minutes until lightly browned. Garnish with coriander and serve hot with green chutney.

Storage:
Consume fresh or refrigerate for up to 1 day in a closed container. Reheat before eating.