hare chane ke kebab recipe | hare chana ki tikki | healthy green chickpeas cutlet |
by Tarla Dalal
Added to 237 cookbooks
This recipe has been viewed 96623 times
hare chane ke kebab recipe | hare chana ki tikki | healthy green chickpeas kabab | with 40 images.
hare chane ke kebab is healthy tikkis cooked on a tava. Learn to make healthy green chickpeas kabab.
Green power through and through, that’s what the hare chane ke kebab is all about! A combination of ingredients like hara chana, paneer, mint and coriander makes this an iron, protein, calcium and vitamin rich recipe.
healthy green chickpeas kabab is also perfect for pregnant women, children and all others too.
A combo of traditional flavour enhancers like ginger, green chillies, onions, lemon juice, etc., enhances the flavour and aroma manifold in hare chana ki tikki.
The procedure of cooking hare chane ke kebab on a tava with minimal oil instead of deep-frying it, makes this delectable snack all the more desirable.
Tips for hare chane ke kebab recipe. 1. Use coconut in all your cooking to have a healthier life. 2. We have used oats flour as the binding agent so this tikki is perfect for diabetics. 3. If you don't want to use oats flour then you can skip it and make the healthy green chickpeas kabab as is. The only difference is that your tikki will be a little soft.
Serve hare chane ke kebab with a healthy green chutney.
Enjoy hare chane ke kebab recipe | hare chana ki tikki | healthy green chickpeas kabab | with step by step photos.
For hare chane ke kebab- To make hare chane ke kebab, blend the boiled hara chana into a smooth paste and transfer it into a deep bowl.
- Add all the remaining ingredients in a bowl, mix well and shape each portion into kebab to get 14 kebabs in all.
- Heat a non-stick tava (griddle) and grease it using 1/4 tsp of oil.
- Place 7 kebabs on it and cook the kebabs on a slow flame, using 1 tsp of oil, till it turns golden brown in colour from both the sides.
- Repeat step 6 to cook the remaining 7 kebabs with 1 tsp of oil.
- Serve the hare chane ke kebab hot with green chutney.
Hare chane ke kebab video
Hare Chane Ke Kebab recipe with step by step photos
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like hare chane ke kebab recipe | hare chana ke tikki | healthy green chickpeas kabab | then see our collection of tikki recipes.
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What are Tikkis, Kebabs? Think starter, and tikki, kebabs is one of the first options that comes to anybody’s mind! Loved by people of all age groups, tikkis are small, round or oval-shaped snacks, measuring around two or three inches in diameter. Basically, you make a dough of boiled potatoes, sprouts, dals, veggies, herbs and spices in whatever combination you like, shape them into balls, flatten them between your palms and cook them. You can deep-fry or shallow-fry the tikkis. Each of these methods gives you a different texture. Try the Corn and Capsicum Tikki, a deep-fried delight that combines spicy capsicum with juicy corn. Paneer Tikki is one of the most popular examples of shallow-fried tikkis. This method of frying the tikkis in broad shallow pans with lesser amount of oil is especially suitable for soft and fragile tikkis as it is easier to flip over the tikkis and cook them on both sides.
You could also make healthy versions of tikkis by using oats or nachni flour to bind the ingredients in place of mashed potato. You can also hide a lot of healthy ingredients into the tikkis, ensuring that your kids enjoy consuming these and do not throw tantrums. Check out the tasty Cheese and Broccoli Tikki, which makes kids super happy to finish off their broccoli! You can tava-cook or bake the healthy tikkis instead of frying them, to retain the nutritional advantage.
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what is hare chana ke kebab made of ? See below image of list of ingredients for hare chana ke kebab.
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For the healthy Indian green chickpea salad, first buy good quality chana. Choose uniformly-sized and nice green coloured chana, devoid of white or dark spots and holes.
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Wash them and add enough water for soaking.
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Cover with a lid and keep aside. You need to soak these chana for at least 8 hours or overnight.
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Next day, drain the hara chana using a strainer.
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Transfer the hara chana into a pressure cooker.
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Add more water for cooking green chickpeas for hare chana ke kebab.
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Close the lid of the pressure cooker and allow them to cook for 4 whistles.
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Allow the pressure cooker to cool down and then open the lid. This is how the hara chana looks after cooking. They should be perfectly cooked to be able to feel the bite, and not overcooked or mushy.
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Again drain the excess water using a strainer. Keep the cooked green chickpeas aside.
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Soaked and cooked hare chana.
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Put the cooked hare chana in a mixer.
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Blend to a smooth mixture.
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Put the hara chana mixture in a bowl.
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Add 1 cup crumbled paneer (cottage cheese). We suggest you not to use malai paneer to make this recipe, as it has soft texture it will not bind well.
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Add 1/2 cup finely chopped onions.
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Add 1/2 cup finely chopped mint leaves (phudina).
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Add 3 tbsp finely chopped coriander (dhania).
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Add 1 tsp finely chopped ginger (adrak).
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Add 1 tbsp finely chopped green chillies.
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Add 1 tsp garam masala.
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Add 1 tsp coriander (dhania) powder.
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Add 1 tsp lemon juice.
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Add 1 tbsp oats flour or cornflour. If you are diabetic and don't want to add oats flour, then skip this step. You have to add it only if you find difficulty while shaping the kebab.
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Add salt to taste.
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Mix well.
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Shape into 14 kebabs.
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To make hare chane ke kebab recipe | hare chana ke tikki | healthy green chickpeas kabab | heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
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Place 6 kebabs on it.
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Cook the bottom of the tikki for 30 to 45 seconds on low flame.
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While cooking the kebab press down gently with a spatula to see that even cooking happens.
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Grease the top of the tikki.
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Flip over.
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Cook the other side the same way till golden brown in colour. Keep cooking and flipping till both sides are gold brown.
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Serve hare chane ke kebab recipe | hare chana ke tikki | healthy green chickpeas kabab | hot with green chutney.
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Cooking tikki's, kebabs on a low flame is important as we are not deep frying the tikki's.
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You can pack the tikkis for kids tiffin.
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While cooking the kebab press down gently with a spatula to see that even cooking happens.
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Hare Chane Ke Kebab is rich in Phosphorus, Vitamin C, Protein, Vitamin B1, B2.
- Phosphorus : Phosphorus works closely with calcium to build bones. 16% of RDA.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 15% of RDA.
- Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 11 % of RDA.
- Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10 % of RDA.
- Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 9% of RDA.
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We suggest you not to use malai paneer to make this recipe, as it has soft texture it will not bind well.
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You can add oats flour or cornflour in the mixture if you find difficulty while shaping the kebab.
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Accompaniments
Nutrient values (Abbrv) per kebab
| Energy | 113 cal |
| Protein | 6 g |
| Carbohydrates | 12.2 g |
| Fiber | 1 g |
| Fat | 4.5 g |
| Cholesterol | 0 mg |
| Sodium | 5.4 mg |
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6 FAVOURABLE REVIEWS
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5 of 10 users found this review useful
See more reviews
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