Healthy High Protein Sprouted Green Gram Oats Paneer Tikki Recipe by Rosalyn John
Cooking Instructions Total Time: 40 minutes 1 Prepare the Tikki Mixture: • Pulse the sprouted green gram in a blender until coarse. Transfer to a mixing bowl. • Blend the rolled oats into a fine powder and add to the bowl. • Mix in the roasted cumin, black pepper, red chili powder, and salt. • Add grated paneer, ginger, shallots, green chilies, coriander, carrot, and bell pepper. Mix thoroughly to form a uniform mixture. 2 3 4 5 6 7 Form the Tikkis: • Grease your hands with oil. Shape portions of the mixture into tikki or cutlet shapes. • Press sesame seeds onto each tikki for a crunchy topping. 8 9 Cook the Tikkis: • Heat a pan over medium heat with 1 tsp oil. Fry tikkis until golden brown on both sides. Alternatively, air-fry for a healthier option. 10 Prepare the High Protein Creamy Dip: • Soak cashews in water for 15–20 minutes. • In a blender, combine soaked cashews, paneer, garlic, white vinegar, olive oil, 1 tbsp of hung curd, salt and coriander leaves for freshness. Blend until smooth. • Add the second tbsp of hung curd gradually and blend again to adjust the consistency. Avoid adding water unless necessary (1–2 tsp max). 11 12 13 14 Serve: • Plate the tikkis alongside the creamy dip. Enjoy your healthy, protein-packed meal! Tips for a Perfect Creamy Dip: • Hung Curd: Ensure curd is hung for at least 1 hour to remove all whey. If it’s still watery, hang longer. • Thickening Liquidy Dip: Re-blend with extra paneer or 2–3 additional soaked cashews if the dip becomes runny. • Consistency Control: Add water sparingly (1–2 tsp) only if blending becomes difficult. 15 16 17 1 Prepare the Tikki Mixture: • Pulse the sprouted green gram in a blender until coarse. Transfer to a mixing bowl. • Blend the rolled oats into a fine powder and add to the bowl. • Mix in the roasted cumin, black pepper, red chili powder, and salt. • Add grated paneer, ginger, shallots, green chilies, coriander, carrot, and bell pepper. Mix thoroughly to form a uniform mixture. 1 Prepare the Tikki Mixture: • Pulse the sprouted green gram in a blender until coarse. Transfer to a mixing bowl. • Blend the rolled oats into a fine powder and add to the bowl. • Mix in the roasted cumin, black pepper, red chili powder, and salt. • Add grated paneer, ginger, shallots, green chilies, coriander, carrot, and bell pepper. Mix thoroughly to form a uniform mixture. 2 2 3 3 4 4 5 5 6 6 7 Form the Tikkis: • Grease your hands with oil. Shape portions of the mixture into tikki or cutlet shapes. • Press sesame seeds onto each tikki for a crunchy topping. 7 Form the Tikkis: • Grease your hands with oil. Shape portions of the mixture into tikki or cutlet shapes. • Press sesame seeds onto each tikki for a crunchy topping. 8 8 9 Cook the Tikkis: • Heat a pan over medium heat with 1 tsp oil. Fry tikkis until golden brown on both sides. Alternatively, air-fry for a healthier option. 9 Cook the Tikkis: • Heat a pan over medium heat with 1 tsp oil. Fry tikkis until golden brown on both sides. Alternatively, air-fry for a healthier option. 10 Prepare the High Protein Creamy Dip: • Soak cashews in water for 15–20 minutes. • In a blender, combine soaked cashews, paneer, garlic, white vinegar, olive oil, 1 tbsp of hung curd, salt and coriander leaves for freshness. Blend until smooth. • Add the second tbsp of hung curd gradually and blend again to adjust the consistency. Avoid adding water unless necessary (1–2 tsp max). 10 Prepare the High Protein Creamy Dip: • Soak cashews in water for 15–20 minutes. • In a blender, combine soaked cashews, paneer, garlic, white vinegar, olive oil, 1 tbsp of hung curd, salt and coriander leaves for freshness. Blend until smooth. • Add the second tbsp of hung curd gradually and blend again to adjust the consistency. Avoid adding water unless necessary (1–2 tsp max). 11 11 12 12 13 13 14 Serve: • Plate the tikkis alongside the creamy dip. Enjoy your healthy, protein-packed meal! Tips for a Perfect Creamy Dip: • Hung Curd: Ensure curd is hung for at least 1 hour to remove all whey. If it’s still watery, hang longer. • Thickening Liquidy Dip: Re-blend with extra paneer or 2–3 additional soaked cashews if the dip becomes runny. • Consistency Control: Add water sparingly (1–2 tsp) only if blending becomes difficult. 14 Serve: • Plate the tikkis alongside the creamy dip. Enjoy your healthy, protein-packed meal! Tips for a Perfect Creamy Dip: • Hung Curd: Ensure curd is hung for at least 1 hour to remove all whey. If it’s still watery, hang longer. • Thickening Liquidy Dip: Re-blend with extra paneer or 2–3 additional soaked cashews if the dip becomes runny. • Consistency Control: Add water sparingly (1–2 tsp) only if blending becomes difficult. 15 15 16 16 17 17 More Recipes Grilled Pork Lemongrass Vermicelli | Bún Thịt Nướng Lemon Turmeric Chicken Salad Honey sriracha glazed salmon with quinoa salad Roasted Turbot Stuffed with Fresh Herbs and Lemon Crab Rangoon Stuffed Hawaiian Rolls Grilled Pork Lemongrass Vermicelli | Bún Thịt Nướng Lemon Turmeric Chicken Salad Honey sriracha glazed salmon with quinoa salad Roasted Turbot Stuffed with Fresh Herbs and Lemon Crab Rangoon Stuffed Hawaiian Rolls Chinese crispy pork belly Pork Adobo Easy Daing Na Bangus Maggi Hujan Chinese crispy pork belly Pork Adobo Easy Daing Na Bangus Maggi Hujan Til vadi or Seasame chikki Bailey’s Chocolate Orange Pot Carrot ginger clear soup Porridge cutlets The Best Carrot Chapati's 🫕Moti_Pulao🫕(pearl rice) Chicken roll Alfredo Penne Pasta Maggi Hujan Sabudana Pulao Til vadi or Seasame chikki Bailey’s Chocolate Orange Pot Carrot ginger clear soup Porridge cutlets The Best Carrot Chapati's 🫕Moti_Pulao🫕(pearl rice) Chicken roll Alfredo Penne Pasta Maggi Hujan Sabudana Pulao