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Beetroot Tikki with Paneer Filling
Lunch • India
How to Make Beetroot Tikki with Paneer Filling (Traditional & Healthy Version)
Beetroot Tikki with Paneer Filling is a vibrant and nutritious Indian snack that brings together the earthy sweetness of beetroot and the creamy richness of paneer. This dish, often enjoyed during lunch or as an appetizer, is popular across India, especially in North Indian households. The use of beetroot not only imparts a beautiful ruby color but also infuses the tikkis with essential nutrients and a subtle, sweet flavor. Paneer, a staple in vegetarian Indian cuisine, adds protein and a soft texture to the filling, making each bite delightful. Traditionally, tikkis are shallow-fried on a tawa, making them a healthier alternative to deep-fried snacks. Beetroot Tikki with Paneer Filling is especially favored during festivals like Navratri, when vegetarian and nutrient-rich dishes are in high demand. This recipe can be easily adapted to suit various dietary needs and is a wonderful choice for anyone looking for a healthy, yet indulgent, Indian dish. Its unique taste and festive appearance make it a favorite during gatherings and celebrations.
Ingredients(for 2 medium tikkis per serving)
- 1 cup Beetroot (grated (chukandar))
- 1/2 cup Paneer (crumbled, homemade preferred)
- 1 medium Boiled Potato (aloo, mashed)
- 2 tbsp Green Coriander (finely chopped (dhaniya))
- 1 Green Chilli (finely chopped (hari mirch)) - optional
- 1/2 tsp Garam Masala
- 1/2 tsp Roasted Cumin Powder (jeera powder)
- 1/4 tsp Red Chilli Powder (lal mirch) - optional
- 2 tbsp Whole Wheat Flour (atta, as binder)
- to taste Salt (namak)
- 2 tsp Oil (for shallow frying, preferably mustard oil or olive oil)
Instructions
- 1
Wash, peel, and grate the beetroot. Squeeze out excess moisture using a muslin cloth to prevent soggy tikkis.
5 minutes
Removing excess water helps the tikkis hold shape without extra flour.
- 2
In a mixing bowl, combine grated beetroot, mashed potato, half of the coriander, green chilli, garam masala, cumin powder, red chilli powder, and salt. Mix well.
3 minutes
Mix until the mixture holds together when pressed.
- 3
Add whole wheat flour (atta) to the mixture as a binder. Adjust quantity if needed to get a soft, non-sticky dough.
2 minutes
Do not overuse atta; too much can make tikkis dense.
- 4
Prepare the paneer filling by mixing crumbled paneer with the remaining coriander and a pinch of salt.
2 minutes
You can add a dash of black pepper for extra flavor.
Why This Dish is Healthy
This tikki recipe is shallow-fried using minimal oil, making it much lower in calories compared to deep-fried snacks. The use of beetroot boosts the intake of vitamins and minerals, while paneer adds satiating protein. It’s a healthy option for lunch or as a snack, supporting weight management and balanced nutrition. Whole wheat flour increases fiber, promoting better digestion.
Beetroot Tikki with Paneer Filling is packed with nutrients. Beetroot is rich in dietary fiber, folate, iron, and antioxidants, supporting heart health and immunity. Paneer offers high-quality protein and calcium for muscle and bone strength. The addition of potatoes provides complex carbohydrates, while whole wheat flour adds extra fiber. This vegetarian dish is low in saturated fat and helps maintain energy levels throughout the day.
Pro Tips
- 💡Tip 1: Ensure you squeeze out excess water from beetroot for a perfect texture.
- 💡Tip 2: Use homemade paneer for a softer, creamier filling.
- 💡Tip 3: Add a sprinkle of chaat masala on top before serving for extra zing.
Storage & Serving
Store leftover tikkis in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa to restore crispness before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 170.0 kcal |
