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Hariyali Tikki With Chole

VIEWS 2423

Energy (kcal) - 202

Protein (g) - 6.9

Carbohydrate (g) - 36.5

Fat (g) - 3.5

Khyati's Health-O-Meter Says:

Spinach is an excellent source of antioxidant nutrients including vitamin C, vitamin E, vitamin A, and manganese as well as a very good source of the antioxidant zinc and a good source of the antioxidant selenium. Chickpeas give an iron boost, low glycemic index food beneficial for diabetics. Also, controls one's appetite, providing complete fullness.


  • Spinach blanched and chopped -  ½ bunch
  • Red chilli powder - ¼ tsp
  • Roasted cumin powder - ¼ tsp
  • Whole wheat flour - 30 gm
  • Sweet potato [boiled] - 30 gm
  • Salt - as per to taste
  • For chole
  • Chickpeas [Kabuli chana] soaked and boiled - 15 gm
  • Onion chopped - 1 medium
  • Tomato chopped - 1 medium
  • Green chillies - 1-2
  • Coriander powder - ¼ tsp
  • Red chilli powder - ¼ tsp
  • Turmeric powder - ¼ tsp
  • Fresh coriander leaves chopped - 1 tsp
  • Oil - ½ tsp
  • water - 1 cup
  • Salt - as per to taste

Step 1 Preheat oven. Mix together spinach, red chilli powder, cumin powder, whule wheat flour, salt and mashed boiled sweet potato. Mix well, shape them into a tikki. Step 2 Bake tikkis till gulden brown on both sides. Serve hot. For chule, grind together onion, green chillies, coriander powder, red chilli powder, turmeric powder.  Step 3 Heat oil in a kadai.Add the ground paste and saute for five to eight minutes till the paste turns dark brown. Add tomato and salt. Stir well and cook till well blended. Step 4 Add kabulichana. Stir well and cook for about five minutes.  Step 5 Add one cup of water.  Stir well and boil for two minutes. Remove from heat. To serve, arrange the tikkis on a plate. Top with chule, sprinkle onion, tomato and coriander leaves. Serve hot.

Hariyali Tikki With Chole - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2423


Vegetable Cutlet

Sweet potato not just sweetens your taste buds but is also a rich source of flavonoid pigment anti-oxidants, vitamins, minerals, and dietary fiber that are essential for optimal health.  The Tiny little fresh green peas are low in calories and one of the sources of vegetable protein and an excellent source of folic acid. Also, the root vegetable carrot, have significant amounts of dietary fiber, an element important in maintaining good digestive health. Spices not only just excite your taste buds but are composed of an impressive list of phytonutrients, essential oils, antioxidants, minerals and vitamins that are essential for overall wellness.

Palak Dhokla

Spinach is high in fiber and water content, both of which help to prevent constipation and promote a healthy digestive tract. It is also an excellent source of vitamin K, vitamin A, vitamin C, and folic acid as well as a good source of manganese, magnesium, iron and vitamin B2.

Dahi Misal

Dahi misal is the best protein-rich snack option. It is a nutrient-dense recipe with added curd, onion, tomato, and all the chutneys that one craves. Then why go out? When you have your healthy Dahi misal ready within minutes. Enjoy!!