hara bhara tikki roll recipe | palak kebab roll | healthy veg wrap | healthy wrap for weight loss |

by Tarla Dalal

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हरा भरा टिक्की रोल रेसिपी | पालक कबाब रोल | हेल्दी वेज रैप | वजन घटाने के लिए हेल्दी रैप - हिन्दी में पढ़ें (Hara Bhara Tikki Roll ( Wraps and Rolls) in Hindi)

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hara bhara tikki roll recipe | palak kebab roll | healthy veg wrap | healthy wrap for weight loss | with 44 amazing images.

hara bhara tikki roll recipe | palak kebab roll | healthy veg wrap | healthy wrap for weight loss is a nourishing and wholesome one dish meal which can be enjoyed by people of all ages. Learn how to make healthy veg wrap.

To make hara bhara tikki roll, first make a pahadi marinade using hung curd, mint, coriander and a few spices along with fresh cream. Make 5 wheat flour rotis and keep aside. Then make the tikki. For that, soak the chana dal for 1 hour. Drain. In a pressure cooker add the chana dal, garlic, ginger, green chilies and ½ cup of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Drain. Combine the spinach, green peas and chana dal blend in a mixer to a paste without using any water. Transfer the paste to a bowl, add the paneer, chaat masala, garam masala and salt and mix well. Divide the mixture into 10 equal portions, shape each portion into a rectangular tikki and flatten it. Each tikki is approximately 3” long and 1’’ broad. Heat a non-stick tava (griddle) and cook the tikki on a medium flame using 3 tsp of oil till the tikkis are light brown in colour from both the sides. Keep aside. Finally spread some marinade on a roti, arrange few lettuce leaves, place a tikka and spread a little carrot onion mixture. Serve immediately.

Roll up your sleeves and dig into these delectable healthy veg wrap rolled up with a pahadi marinade. The minty flavour of the marinade combined with the spicy non-fried tikkis makes it a truly enjoyable one-dish meal .

What’s more? Lettuce and spinach contribute a significant dose of Vitamin A to this tasty healthy wrap for weight loss. Commonly used potatoes have been replaced by chana dal and paneer to make healthy tikkis. This lends a good amount of protein to support cell and tissue health. Though some amount of bread crumb is used to bind the tikkis, if you wish you can replace it with roasted rolled oats.

This palak kebab roll is absolutely devoid of refined carbs, cheese and excess fat. It can be relished not only by weight watchers, but also by diabetics and heart patients. The use of wheat flour along with loads of veggies lends enough fibre to manage blood sugar levels and cholesterol levels. We suggest one wrap as a serving size.

Tips for hara bhara tikki roll. 1. Ensure to drain the chana dal very well, so binding the tikkis becomes easier. 2. Prefer to cook the tikkis on a slow flame so they brown evenly and cook well. 3. You can keep the rotis, tikkis and spread in advance, but assemble the wrap just before serving.

Check out our collection of recipes for wraps made with innumerable combinations of tasty and satiating ingredients.

Enjoy hara bhara tikki roll recipe | palak kebab roll | healthy veg wrap | healthy wrap for weight loss | with step by step photos.

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Hara Bhara Tikki Roll ( Wraps and Rolls) recipe - How to make Hara Bhara Tikki Roll ( Wraps and Rolls)

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Preparation Time: 25 mins Cooking Time: 10 mins Total Time: 35 mins 5Makes 5 rolls
Show me for rolls

Ingredients

For The Hara Bhara Tikkis
1/4 cup chana dal (split bengal gram)
2 tsp finely chopped ginger (adrak)
2 tsp finely garlic (lehsun)
1 tbsp finely chopped green chillies
3/4 cup blanched and chopped spinach (palak)
1/2 cup boiled green peas
1/2 cup grated paneer (cottage cheese)
1 tsp chaat masala
1/4 tsp garam masala
salt to taste
1/3 cup bread crumbs
1 tsp oil for greasing
3 tsp oil for cooking

For The Pahadi Spread
3 tbsp hung curds (chakka dahi)
1 cup chopped mint leaves (phudina) leaves
1/2 cup chopped coriander (dhania)
1 tsp cumin seeds (jeera)
2 green chillies , roughly chopped
1 tsp lemon juice
salt to taste
1 tbsp fresh cream

Other Ingredients For Hara Bhara Tikki Roll
1/2 cup grated carrot
1/2 cup sliced onions
1/2 tsp chaat masala to taste
1/4 tsp red chilli powder
1/2 tsp lemon juice
5 rotis
1 1/4 cups roughly chopped lettuce

Method

For the hara bhara tikkis

Soak the chana dal for 1 hour. Drain.
In a pressure cooker add the chana dal, garlic, ginger, green chilies and ½ cup of water, mix well and pressure cook for 2 whistles.
Allow the steam to escape before opening the lid. Drain.
Combine the spinach, green peas and chana dal blend in a mixer to a paste without using any water.
Transfer the paste to a bowl, add the paneer, chaat masala, garam masala and salt and mix well.
Divide the mixture into 10 equal portions, shape each portion into a rectangular tikki and flatten it. Each tikki is approximately 3” long and 1’’ broad
Heat a non-stick tava (griddle) and cook the tikki on a medium flame using 3 tsp of oil till the tikkis are light brown in colour from both the sides. Keep aside.

For the pahadi spread

Combine all the ingredients, except the hung curd and cream, and blend in a mixer to a smooth paste using ½ tsp water and 2 ice cubes.
Add the hung curd and cream, mix well and keep aside.

How to proceed to make hara bhara tikki roll

To make the hara bhara tikki roll , combine the carrots, onion slices, chaat masala, red chilli powder and lemon juice in a bowl, mix well and keep aside.
Place a roti on a clean dry surface and spread 2-3 tbsp of the spread on it.
Arrange ¼ cup of lettuce in a single row in the centre on the roti.
Place 2 hara bhara tikkis, arrange ¼th of the carrot-onion mixture over it and roll it up tightly.
Repeat with the remaining ingredients to make 4 more hara bhara tikki rolls.
Wrap a tissue paper around each hara bhara tikki roll and serve immediately.

Hara Bhara Tikki Roll ( Wraps and Rolls) recipe with step by step photos

For the Hara Bhara Tikkis

For the Hara Bhara Tikkis, wash and soak the chana dal for 1 hour. Drain.
In a pressure cooker take cleaned, washed and soaked chana dal.
Add finely chopped garlic and ginger. Avoid these if you want to make the tikkis jain.
Add finely chopped green chillies. We have used 1 tbsp of chillies but you can use less or more depending on how much spice you can handle. It also depends on the type of chilli you use. If the chillies are light green, they wont be that spicy, whereas the shorter, dark green ones will be spicier.
Then add half cup water and mix well.

Close the lid and pressure cook for 2 whistles. Allow the steam to escape naturally to allow the dal to cook properly and be soft.
Strain the dal using a strainer to remove the excess water and keep aside to cool a little before we can move ahead with the next step.
Once cooled, add the chana dal to a mixer jar.
Now add the boiled green peas to the mixer jar. These can be boiled on stovetop or a faster way is to boil them in the microwave.
Add the blanched spinach. Before adding see that you squeeze out excess water from the blanched and drained spinach so that the mixture is not very sticky. If you want, you can even add coriander, mint or basil to this tikki.

Blend all the ingredients together in a blender till smooth using 1-2 tbsp water if needed. If the mixture becomes watery it will be difficult to shape the kebabs, so make the water is added ONLY if it is needed.
Transfer the blended mixture into a bowl. The bowl should be big enough to hold all the contents.
To this, add the grated paneer,
Now add the garam masala and chaat masala. You can add ¼ tsp more of the garam masala if you want it to be spicier. You can learn how to make both Garam masala and Chaat masala at home, they taste much better than the store bought variants.
Add the bread crumbs and salt. The bread crumbs soak up the excess water and help in binding all the ingredients together. We have used 1/3 cup of bread crumbs in this mixture but add them little by little as you do not want the mixture to be too dry as well.

Combine all the ingredients slowly and mix well with your hands. Make sure your hands are clean and dry before you mix. The mixture should not be too sticky, it should hold its shape when you make it.
Take a small portion of the mixture, shape it into a rectangular tikki and flatten it. Each tikki is approximately 3” long and 1’’ broad. You can use a ruler to measure your tikkis. Repeat the same with remaining mixture to get 9 more tikkis.
Heat ½ tsp oil in a broad non-stick pan and put 5 tikkis on it keeping a gap of at least ½ cm between the tikkis so that they do not stick to each other. Cook on one side till the base of the tikkis is golden brown.
Use a wooden spatula to flip the tikkis one by one. Now drizzle 1 tsp of oil on top of the tikkis and cook till golden brown on both sides. Adding oil at this stage will make the tikkis crispier. You need to be a little careful while flipping the tikkis so that you don’t damage them.
Place the tikkis on a clean, dry plate and cover and keep aside.

For the Pahadi Spread

Cover a bowl with a muslin cloth and put about 5 tbsps or 1/3 cup of curd in the bowl. You can easily find curd at a local grocery store or you can learn how to make curd at home.
Now gather all the ends of the muslin cloth and make a knot.
Hang it with the bowl underneath and keep it aside for atleast ½ an hour till most of the liquid from the curd gets removed. After 30 minutes, it should look like this. Keep aside
Heat a small broad non-stick pan, add the jeera to it and dry roast it on a medium flame for 1-2 minutes. Keep aside.
Wash, clean and roughly chop about 1 cup of mint leaves. Add them to a small blender jar. Since the quantity of the marinade is not too much, we can use a small jar.

Also add cleaned, washed and roughly chopped coriander to the mixer. We have used ½ cup here.
Now add the chillies for a kick and roasted cumin seeds to it. These give an earthy flavor to the dish.
Now add the lemon juice and salt. The lemon juice gives acidity and helps maintain the color of the Pahadi Spread.
Add ½ tsp water and 2 ice cubes and blend the ingredients. Adding ice cubes will prevent the mixture from becoming dark as mint leaves tend to become dark when you blend or finely chop them. If you are not using this mixture immediately, cover with a plate and keep it in the fridge.
Take a separate bowl and add hung curd to it.

Whisk the curd so that you don’t have tiny specs of curd in the spread and the spread is thick and smooth.
Now add the prepared mixture to the curd. This is going to give you a bright green dip.
Now add the fresh cream.
Mix well using a whisk so it is properly incorporated. Cover the bowl with a lid or a cling film and refrigerate till use.

How to proceed for the Hara Bhara Tikki Roll

Combine the carrots and onion slices in a bowl.

Add the chaat masala and the red chilli powder.
Finally add the lemon juice and mix well. The salad adds cruchiness to the Hara Bhara Tikki Rolls.
Place a roti on a clean dry surfacand take 2-3 tbsps of the Pahadi spread and spread it evenly over the roti.
Arrange 1/4 cup of lettuce in a single row in the centre on the roti. Wash the lettuce thoroughly with cold water and tear it with your hands. If you chop it, you might loose the crispiness of the lettuce.
Place 2 Hara Bhara Tikkis over the lettuce.

Arrange ¼ th of the carrot-onion mixture over it.
Roll up the left side of the roti and fold it over the Hara Bhara Tikkis.
To make the roll, fold over the top and the bottom halves of the roti. Holding this shape, roll it over to make a roll. This prevents the insides of the Hara Bhara Tikkis Roll from falling out.
Cover the bottom half of the Hara Bhara Tikkis roll with butter paper or aluminium foil and serve immediately with the remaining spread as dip.

Health Benefits of Hara Bhara Tikki Roll

Hara Bhara Tikki Roll – a healthy one dish meal.

The rotis being made with wheat flour are a good source of fibre.
The spinach lends iron – a nutrient necessary to avoid fatigue.
Chana dal and paneer nourish all the cells of the body by way of protein.
Vegetables like carrot, lettuce and onions provide fibre for a healthy gut.
All the veggies together also have many antioxidants to offer, which helps reduce inflammation in the body and boost our immunity.