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Beetroot Tikki
Lunch • India
How to Make Beetroot Tikki (Traditional & Healthy Version)
Beetroot Tikki is a vibrant and nutritious cutlet-style snack from North India, beloved for its earthy flavor and captivating hue. Traditionally pan-cooked on a tawa, these tikkis are made with grated beetroot, boiled potatoes, and an aromatic blend of Indian masalas. The dish has gained popularity as a wholesome lunch or light meal, especially during festivals like Holi and Navratri when families seek innovative vegetarian recipes. Its unique color and mild sweetness make it a visual and culinary delight on any thali. Packed with fiber and essential vitamins, Beetroot Tikki is a fantastic way to include more vegetables in your diet while satisfying your craving for a savory, crunchy snack. The recipe is easy to adapt—whether you want a gluten-free version or a high-protein twist with chana dal. Beetroot Tikki is a favorite at Indian get-togethers, and its versatility makes it suitable for lunch boxes, party starters, or as a healthy side for dal-chawal. The earthy sweetness of beetroot, mingled with garam masala and fresh dhania (coriander), creates a balance of flavors that is both comforting and exciting. This dish is especially great for families looking to incorporate more plant-based options into their meals without compromising on taste or tradition.
Ingredients(for 2 medium tikkis per person)
- 1 cup, grated Beetroot (chukandar)
- 1/2 cup, mashed Boiled potato (aloo)
- 1/4 cup, grated Carrot (gajar) - optional
- 1/4 cup, boiled and mashed Green peas (matar) - optional
- 1 small, finely chopped Onion (pyaaz)
- 1, finely chopped Green chili (hari mirch) - optional
- 2 tbsp, chopped Coriander leaves (dhania patta)
- 1 tsp, grated Ginger (adrak)
- 2 tbsp Roasted chana powder / besan (for binding)
- 1/2 tsp Garam masala (optional) - optional
- 1/4 tsp Red chili powder (lal mirch)
- 1/4 tsp Cumin powder (jeera powder)
- to taste Salt (namak)
- 2 tsp Oil (for shallow frying)
Instructions
- 1
Grate beetroot, carrot, and ginger. Boil and mash potatoes and green peas. Squeeze out excess water from beetroot to avoid soggy tikkis.
5 minutes
Use a muslin cloth to squeeze beetroot for best results.
- 2
In a large mixing bowl, add grated beetroot, mashed potato, carrot, peas, onion, green chili, ginger, coriander leaves, and spices. Mix well.
5 minutes
Mix with hands for even distribution of spices.
- 3
Add roasted chana powder or besan for binding. Mix until the mixture holds shape when pressed.
2 minutes
Add more binding agent if mixture feels too wet.
- 4
Divide mixture into equal portions and shape into flat, round tikkis.
3 minutes
Lightly grease palms to prevent sticking.
Why This Dish is Healthy
This Beetroot Tikki recipe is pan-cooked instead of deep-fried, using only 2 teaspoons of oil per batch. The use of whole vegetables, chana powder, and natural spices ensures that you get the maximum nutrition with minimal empty calories. Being fiber-rich and low in saturated fat, it keeps you fuller for longer and is an excellent choice for weight management and overall wellness.
Beetroot Tikki is rich in dietary fiber, vitamins A and C, folate, and essential minerals like iron and potassium. Beetroot is known for its antioxidant properties, supporting heart health and improving stamina. Using minimal oil and roasted chana powder for binding makes these tikkis lower in fat and higher in protein compared to traditional deep-fried cutlets. The inclusion of peas and carrots adds additional vitamins and micronutrients, making this a balanced lunch option.
Pro Tips
- 💡Tip 1: Always squeeze extra moisture from grated beetroot for crispier tikkis.
- 💡Tip 2: Use roasted chana powder for a nutty flavor and gluten-free binding.
- 💡Tip 3: Prepare the mixture in advance and shape tikkis just before frying for best texture.
Storage & Serving
Store cooled tikkis in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in an air fryer before serving to restore crispness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
