CAULIFLOWER OATS TIKKI
Cauliflower is a good source of dietary fiber, Vitamin C, calcium, and manganese. This dish is easy to make and brings and offer numerous health advantages. Addition of oats increases the fiber content of the dish. Addition of vegetables make the dish nutrient dense and adds colour to the dish.
Main ingredients
| Cauliflower | 100g |
| Oats | 50g |
| Beans | 20g |
| Carrot | 20g |
Other Ingredients
| Green chili | 10g |
| Coriander leaves | 10g |
| Mint leaves | 10g |
| Onion | 10g |
| Ginger | 10g |
| Oil | 10g |
| Garam masala | 5g |
| Chat masala | 5g |
| Salt | As per taste |
METHOD:
• Heat oil in a pan and add onions and saute for two minutes. Transfer the onions in a bowl and add French beans, cauliflower, carrot and mash it using a masher.
• Add all the remaining ingredients and keep it aside for 10 minutes so that it binds well. Divide the mixture into 2 equal portions and make into a flat round tikki.
• Cook the Tikki on both sides in a greased pan until it turns golden brown in colour. Serve it with green chutney
NUTRIONAL INFORMATION PER SERVE:
| Calories | Carbohydrates | Protein | Fats | Fiber | Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B6 | Vitamin B9 |
| 157kcal | 10.9g | 4.78g | 6.71g | 5.17g | 0.15mg | 0.27mg | 0.54mg | 0.57mg | 52.18mcg |
| Vitamin B12 | Vitamin A | Vitamin D | Vitamin E | Vitamin K | Calcium | Iron | Magnesium | Zinc |
| 0mcg | 1538mcg | 2.02mcg | 0.15mg | 48.24mcg | 65.33mg | 2.65mg | 58.34mg | 0.91mg |
