🌿 Green Peas–Moong Dal–Oats–Paneer Tikki
(High protein • High fiber • Pan-seared or air-fryer friendly)
Ingredients
- Green peas – ½ cup (boiled & lightly mashed)
- Moong dal (yellow or split green) – ½ cup (soaked 3–4 hrs, boiled & mashed)
- Paneer – 100 g (grated)
- Oats – ½ cup (dry roasted & powdered)
- Ginger – 1 tsp (grated)
- Green chilli – 1 (finely chopped, optional)
- Cumin powder – ½ tsp
- Coriander powder – ½ tsp
- Garam masala – ¼ tsp
- Turmeric – a pinch
- Salt – to taste
- Fresh coriander – 2 tbsp (chopped)
- Lemon juice – 1 tsp
- Cold-pressed oil – 1–2 tsp (for shallow frying)
Method
- In a bowl, mix peas, moong dal, paneer, oats powder.
- Add ginger, chilli, spices, salt, lemon juice & coriander.
- Mix well into a soft dough.
(If too soft, add more oats powder.) - Shape into flat tikkis.
- Cook on a non-stick pan with minimal oil until golden on both sides.
👉 You can also air-fry at 180°C for 12–15 min.
🍋 Tangy Toor Dal–Lauki–Ginger Sauce
(Protein-rich, gut-friendly, oil-free option possible)
Ingredients
- Toor dal – ½ cup (boiled & mashed)
- Lauki (bottle gourd) – ½ cup (chopped & boiled)
- Ginger – 1 tsp (grated)
- Dry red chilli – 1
- Tamarind pulp – 1–2 tsp (adjust tanginess)
- Turmeric – ¼ tsp
- Cumin seeds – ½ tsp
- Mustard seeds – ¼ tsp
- Hing – pinch
- Salt – to taste
- Water – as needed
- Ghee or oil – 1 tsp (optional)
Method
- Blend boiled lauki + toor dal + ginger into a smooth sauce.
- Heat oil/ghee, add cumin, mustard, red chilli & hing.
- Add turmeric, dal-lauki paste, salt & water.
- Simmer 5–7 minutes.
- Add tamarind pulp, mix well, adjust seasoning.
👉 Consistency should be pourable but thick.
🥗 Fresh Tomato–Cucumber–Pomegranate Salad
Ingredients
- Tomato – 1 (chopped)
- Cucumber – 1 (chopped)
- Pomegranate – 2 tbsp
- Black salt – to taste
- Roasted cumin powder – pinch
- Lemon juice – 1–2 tsp
- Fresh mint or coriander – optional
Method
Mix everything just before serving.
🍽 How to Serve
- Place 2–3 hot tikkis on a plate
- Pour warm tangy dal-lauki sauce on top or on the side
- Add fresh salad for crunch and vitamin boost
🌟 Health Benefits
- High protein: Moong dal + toor dal + paneer
- High fiber: Oats, lauki, peas
- Low GI & heart-friendly
- Good for digestion & weight management