▷ GOLDEN LENTIL TIKKIS: High Protein, Gluten-Free, Soy-Free Indian Snacks!

Gluten-Free » GOLDEN LENTIL TIKKIS: High Protein, Gluten-Free, Soy-Free Indian Snacks!

Discover Golden Lentil Tikkis, delicious high-protein, gluten-free, and soy-free Indian snacks perfect for a healthy treat!

Deliciously Nutritious Bites for a Healthy Snack Option!

If you’re looking for a delicious and allergen-friendly alternative to traditional Indian street food, consider trying crispy, golden tikkis that are packed with protein. These delightful patties deliver an impressive 9 grams of protein each, all without the use of soy or tofu, making them an excellent choice for those with dietary restrictions or allergies. Seasoned to perfection and served with a homemade sweet-tangy mango chutney, these tikkis showcase how plant-based eating can be both nutritious and flavorful.

Crafted with care, this recipe emphasizes maximizing nutrition while preserving the authentic tastes of Indian cuisine. These protein-rich patties are not only satisfying but also perfect for meal prep throughout the week. With their appealing texture and taste, they offer a wonderful option for anyone looking to explore beyond conventional plant protein sources.

Delightfully Crunchy Bites Packed with Flavor and Nutrition!

Tikka your taste buds on a flavour adventure. Today we’re making protein packed Indian street food that doesn’t rely on soy for once. These crispy golden tikkis are paired with a sweet tangy mango chutney which delivers all the protein without a speck of tofu in sight. Perfect for those of you with soy allergies who’ve been asking for more options beyond the usual plant-based protein sources I crafted this recipe specifically for plant-based eaters who need soyfree protein options that don’t compromise on flavour with nearly 9 g of protein per tikki these little powerhouses might just become your new favourite meal prep staple. All right so let’s get going with the mango chutney first because it does need to cool down while we cook the tikkis I’ve got a saucepan in front.

Of me because this needs to be cooked on the stove. I’m committing a crime okay don’t tell anybody. I’ve got some Indian kesar mangoes. I know they should be eaten, they shouldn’t be used in chutneys. I get told off all the time I know people in India will take them for granted because you get these all the time but here in the UK we only get a small season so you know they should be eaten but trust me they’ll be really nice in this chutney. Don’t tell anyone okay. So I’ve got two mangoes which I’ve cut up and they are quite soft anyway but they’re going to be blended anyway so let’s put that in. I sat through a lecture once where the presenter was saying that mangoes cause diabetes, that’s like saying exercise causes laziness just because you need to rest afterwards. That’s so not true of course if you sit there eating 20 mangoes in one.

Go it’s not going to be good for you. That’s with anything that you eat 20 of right. But it’s not the mango’s fault. It’s not the same as having a soda right, with 20 grams of sugar in it that’s because mangoes contain fibre which slows down digestion and they’re actually good for insulin sensitivity because they contain special compounds called polyphenols. There’s actually a doctor called Dr Cyrus Khambhatta who’s got type 1 diabetes and he’s called the mango man because he eats so many mangoes and guess what? His diabetes is so well controlled. I’ve got some lemon juice here. Now you can adjust this recipe according to how sweet your mangoes are if you have mangoes that aren’t as sweet don’t add the lemon juice and just check it. Let’s put that in then. I’ve got some apple cider vinegar here. I had a debate with my partner because he said that cider vinegar is the same.

As apple cider vinegar and so every time I ask for apple cider vinegar I get a bottle of cider vinegar. I’ve got so many bottles of cider vinegar now that we haven’t given back but apparently they are the same thing. Then we’re going to add some maple syrup. I’m going to add a cinnamon stick in. We can cut that in half. Okay maybe not cut in half, just put it in there. Then we’re going to put some jeera or cumin seeds in. Going to put a little bit of ginger. This is ginger that I’ve grated and peeled the skin off before. Let’s put that in. This is optional but I’m going to add some chili flakes. We’re going to add in some salt. Again optional. And I’ve got a pestle and mortar here and I’ve got some cardamom pods in here. We only need about two or three of them but I’m just going to bash them so we’re just going to put about the insides of the cardamom pod. I’ll show you. And we’re going to.

Put that in there and then I’ve got my stove here and I’m going to just cook this on the stove for about 10 minutes until the mixture thickens up. If the mixture starts sticking then put some water in there just to make sure it doesn’t stick. Don’t add too much because you don’t want this chutney to be too watery but this mango that I’ve got does have some water to it. As you can see now that mango chutney is done it’s perfect and syrupy and when that cools down we’ll blend it. You don’t need to see me blend it. You see me use plenty of blenders on this channel so we’ll let that cool down and whilst we do that let’s make the tikkis. I’ve got a bowl here and we’re going to just put all our tikki ingredients in. I’ve got some red lentils here which I’ve cooked on the stove for about 20 to 25 minutes until it was soft and I’ve drained it. Red lentils are perfect for this recipe because they.

Cook really fast. They don’t need any pre-soaking unlike other legumes and also they have such great health benefits. Let’s put that in there. So part of the health benefits, I’m a Chronic Fatigue doctor and they contain folate and iron which are both vitamins that can be implicated in fatigue. Folate is needed for healthy nerve and blood cells and DNA repair. Iron is needed for healthy blood cells as well. This is a really good source. Next I’ve got some potatoes that I’ve boiled. I’ve literally just poked them with a knife, washed them and then put them on the plate in a microwave for about 10 to 12 minutes until they’re soft, peeled out the outer skin and mashed it up. You can steam them if you like. You can cook them in the oven, whatever rocks your boat. Let’s use that same spoon. Apologies if there’s some red lentil there but we are cooking at home. Okay I’m going to.

Have to use my hands at some point okay. Don’t mark me down. Then I’ve got some quinoa. Quinoa is not actually a grain, it’s a pseudo grain and it’s gluten free so it’s perfect for those of you with a gluten intolerance or coeliac disease and it actually has twice as much protein as other grains. Let’s put that in. Then I’ve got some red onion here which has been diced finely and I’ve cooked on the stove you can do it just with a tiny bit of water or extra virgin olive oil if you prefer until they’re soft. So about 5 to 10 minutes. That lovely purple colour. Then I’ve got some garlic here that I’ve crushed up. Add as much or as little as you want. Can anybody tell me with garlic, when it goes blue, is that because of moisture and what is that reaction called? First one to get it will be mentioned in my next video. Then I’ve got some ginger that I’ve peeled and grated. Finally I’ve.

Got some petti poi. I’ve got some peas here. Then I’ve got some nutritional yeast. Nutritional yeast is really high in protein so wherever you can hide it put it in. I’ve also got some hemp seeds for omegas and also a great source of protein. I’ve got some green chilies here. Don’t add them if you’re cooking for kids, add them in later if you like and they’ve been finely diced. Now we’ve got our spices. So we’ve got some amchur or mango powder. This gives it its khatta meetha taste, so sweet and sour taste. If you can’t get amchur, you can just add lemon juice to this or you can actually use some chaat masala if you’re able to get that from a South Asian grocery store. I’ve got some turmeric here. I’ve got some coriander powder, some cumin powder and some garam masala. If you’ve been watching my videos I love to use pau bhaji masala but use whichever garam masala you like. Let’s put.

That in. Let me add some salt to taste. So now I’ve got some chickpea flour which I’ve dry roasted for about 2 to 3 minutes just to take the bitterness out. You do not need to do this step if you’re okay with besan being raw but I prefer to cook it. It just makes it taste much nicer. Then because we added turmeric, we need to add some black pepper to get the curcumin out which is an anti-inflammatory component. It increases the absorption of curcumin from turmeric. Next I’ve got some coriander. So I’ve got two tablespoons of ground flax seed which I added 5 tablebspoons of cold water to. I mixed it and let it sit for about 10 minutes. And you get this kind of glue like consistency. Okay so that’s all the ingredients now. And we have to give it a wellie and mix it with our hands. So forgive me. I’m not Megan Markle. I might get it on my shirt. Smells really nice, even if I say so.

Myself. No pressure here. My mom’s watching my hands to see I’m mixing properly. Right so that’s done. Now we’re going to shape it into patties. I’ll just give my hands a wash and we’ll do that. All right, so I’ve got a parchment lined baking tray here. Now so we take a bit of the mixture this makes about 12 to 14 patties depending on how big you roll them. So take a big bit of the mixture here and then we just shape it with our hands. You can put some water on your hands or oil your hands if you don’t want it to stick. You see and then you pat it down. Look how vibrant that looks with the fresh peas. You can have this as burgers. You can have them as a starter just alone with a chutney. Have them however you like. You can make a chaat as well. If you make a chickpea curry and put this as the base and then add all your chutneys in, It’ll be really nice. Let me know in the comments if you.

Want me to show you my chickpea curry recipe. Right so you don’t need to see me roll all of these. I’ll just do these all in a jiffy. So these patties are done now. We’re going to put them in the oven which is preheated at 200 C for 30 minutes, turning halfway. Obviously all ovens vary so do check on them, make sure they don’t burn. You can also air fry them. So these tikkis are done now. As you can see, they’re lovely and golden on top and at the bottom as well and I’ll show you my mango chutney which I’ve blended. I’ve obviously taken the cinnamon stick out. Do not make that mistake otherwise you’ll break your blender and it won’t taste very nice. It’s lovely and luscious, sweet spicy and tangy. So we’re going to display that now. And as I always say, there you have it. Spice kissed protein tikkis that prove plant protein doesn’t begin and end with tofu. As a doctor who promotes.

Plant-based eating, I can tell you these deliver nutrition that’s a treat not treatment. If you enjoyed this soyfree protein option, make sure to hit that subscribe button for more recipes that keep your health and taste in mind. The full recipe with exact measurements is waiting for you on my vebsite, website! www.plantpromotingdoctor.com along with a nutrition breakdown. Leave a comment below letting me know what other allergen friendly plant proteins you’d like to be featured next. Until next time keep eating those plants that love you back Bollywood, ding ding Ding! Hug a tree, dance around it. Trying to do each spice separately for the camera, make it look all.

Sexy! Slow for camera! There we go. The hills are alive, I’ve got the sound of music. Do not… do not keep this in where I’m singing. Like shatter lots of glasses. I’m not trying to be Bollywood, my hair just keeps getting in my face.