13/08/2026
🥣 HIGH-PROTEIN RICH IN FIBER CHANA–SOYA LAUKI TIKKI 💪🌱
Crispy, filling and packed with plant protein — made with simple ingredients you probably already have at home! ❤️
🛒 INGREDIENTS
• 100 g soya chunks — measured dry, then soaked
• 60 g chana dal — measured dry, then soaked
• 150 g lauki
• 1 medium onion, finely chopped
• 4 garlic cloves
• 2 green chillies
• 1 dry red chilli
• 10 peppercorns
• Fresh coriander
• Salt to taste
• ~1 tsp oil for cooking
👩🍳 METHOD
1. Soak the soya chunks and chana dal separately.
2. Cook the soaked chana dal and lauki together until soft.
3. Drain and squeeze the soya chunks really well.
4. Add cooked dal + lauki + soya chunks + garlic + green chillies + red chilli + peppercorns to a mixer.
5. Grind into a coarse mixture — don't make it completely smooth.
6. Transfer to a bowl and add chopped onion, coriander and salt.
7. Mix well and shape into 8 tikkis.
8. Heat a non-stick pan and cook the tikkis with minimal oil until golden and crisp on both sides. 🔥
💪 MACROS
Entire recipe:
🔥 ~690 kcal
💪 ~67 g protein
🌾 ~87 g carbs
🥑 ~10 g fat
🌿 ~25 g fibre
1 tikki (8 tikkis):
🔥 ~86 kcal
💪 ~8.4 g protein
🌾 ~10.9 g carbs
🥑 ~1.2 g fat
🌿 ~3.2 g fibre
2 tikkis: ~173 kcal | 16.8 g protein 💪
Perfect as a breakfast, evening snack or light meal with green chutney.
✨ Healthy food doesn't have to be boring — sometimes you just need to get creative with what's already in your kitchen!
Save this recipe & share it with someone who loves healthy Indian food! ❤️
WeightLossRecipes FatLossRecipes HealthySnacks ProteinSnack LaukiRecipe SoyaChunks ChanaDal HealthyEating HomemadeFood JustHomemade
