Amaranth Bottle Gourd Tikki

Amaranth Bottle Gourd Tikki is a nutritious and tasty snack that combines the earthy flavor of amaranth with the subtle sweetness of bottle gourd. These tikkis are crisp on the outside and soft on the inside, making them an ideal appetizer or tea-time snack. The gentle heat from green chili and the aroma of cumin add depth to the flavor, while the coriander adds a refreshing touch.

For a Serving Size of Two:

Ingredients:

• 60 grams amaranth seeds
• 150 grams grated and squeezed bottle gourd
• 50 grams boiled and mashed potato
• 1 finely chopped green chili
• 1 teaspoon grated ginger
• 1/4 teaspoon cumin powder
• 1/4 teaspoon black pepper powder
• 1/4 teaspoon salt (or to taste)
• 1 tablespoon chopped coriander
• 1 teaspoon oil (for shallow frying)

Procedure:

• Rinse the amaranth seeds thoroughly. Boil them in water (use a 1:3 ratio of amaranth to water) until they are soft and the water is absorbed. Drain any excess water and let the amaranth cool.
• In a mixing bowl, combine the grated bottle gourd, cooked amaranth, mashed potato, green chili, ginger, cumin powder, black pepper powder, and salt. Mix well until all ingredients are evenly incorporated.
• Divide the mixture into equal portions and shape each portion into small, round, flat tikkis.
• Heat oil in a non-stick pan over medium heat. Place the tikkis on the pan and cook until they are golden brown and crispy on both sides, about 4-5 minutes per side.
• Garnish with fresh coriander and serve with a chutney or dip of your choice.

Nutritional Benefits:

• Calories: 488 kcal
• Protein: 30.7 g
• Carbohydrates: 3.3 g
• Fat: 39.3 g