How to Prepare Protein rich Paneer Moong Tikki at home?

Paneer moong tikki offers a plethora of nutritional benefits. Moong dal is rich in protein, essential for muscle repair and growth, while paneer provides calcium for strong bones and teeth. Capsicum and carrots add a dose of vitamins A and C, promoting healthy vision and boosting immunity. Additionally, these tikkis are high in fiber, aiding digestion and promoting satiety. The use of olive oil for shallow frying ensures healthy fats, beneficial for heart health. Overall, this snack is a nutritious blend of protein, vitamins, and fiber, making it a wholesome option for those seeking a balanced diet.

INGREDIENTS:

• 1 cup soaked yellow moong dal
• 1 cup grated paneer (cottage cheese)
• 1/2 cup chopped capsicum (bell pepper)
• 2 chopped green chillies
• 1/2 cup grated carrot
• 1 chopped onion
• Handful of coriander leaves
• 1/2 teaspoon ginger garlic paste
• 2 teaspoon rice flour
• Salt to taste
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon garam masala
• 1 teaspoon olive oil (for shallow frying)

INSTRUCTIONS:

• Begin by soaking 1 cup of yellow moong dal in water for a few hours until it softens.
• Drain the soaked dal and blend it into a coarse paste.
• In a mixing bowl, combine the blended dal, grated paneer, chopped capsicum, green chillies, grated carrot, chopped onion, coriander leaves, ginger garlic paste, rice flour, salt, turmeric powder, and garam masala.
• Mix all the ingredients well to form a uniform mixture.
• Shape the mixture into round or oval tikkis.
• Heat a non-stick pan and spread 1 teaspoon of olive oil on it.
• Place the shaped tikkis on the pan and shallow fry them on medium heat until they turn golden brown on both sides.
• Once done, remove the tikkis from the pan and place them on a plate lined with kitchen paper to absorb any excess oil.
• Serve the hot and crispy Paneer Moong Tikkis with green chutney or sauce of your choice

One tikki approximately contains:

• Calories: 92Kcal
• Carbohydates: 7.5g
• Protein: 5.7g
• Fat: 4.5g

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