Name: UP Chaat Aloo Tikki Full
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: UP / Awadhi
Ingredients: 1 cup cauliflower florets, grated; 1/2 cup sweet potato, boiled and mashed; 2 tbsp whole wheat flour (atta); 1/4 cup green peas, boiled; 1 tsp green chili, finely chopped; 1 tbsp coriander leaves, chopped; 1/2 tsp cumin seeds; a pinch asafoetida (hing); to taste salt; for shallow frying olive oil spray; 1/4 cup low-fat yogurt; 2 tbsp tamarind chutney (sugar-free); 2 tbsp mint-coriander chutney; 2 tbsp roasted chana dal (crushed); 1 tsp lemon juice

Step-by-Step Instructions

1
Grate cauliflower and squeeze out excess moisture using a clean kitchen towel.
2
In a bowl combine grated cauliflower, mashed sweet potato, boiled peas, whole wheat flour, cumin seeds, hing, green chili and salt; mix to form a firm mixture.
3
Shape the mixture into 4 equal flat tikkis (about 2 inches thick).
4
Heat a non-stick pan, spray lightly with olive oil and shallow-fry each tikki on medium heat for 3-4 minutes per side until golden brown and crisp.
5
Place the cooked tikkis on a serving plate, drizzle with low-fat yogurt, then add tamarind chutney and mint-coriander chutney.
6
Sprinkle crushed roasted chana dal for crunch, garnish with coriander leaves and a drizzle of lemon juice.

*Pro Tips

1
Use cauliflower instead of regular potatoes to lower the glycemic index.
2
Shallow-fry with olive oil spray instead of deep-frying to reduce fat.
3
Serve immediately to keep the tikkis crisp.

Why It's Diabetic-Friendly

Cauliflower and sweet potato provide fiber and a lower glycemic load than white potatoes; whole wheat flour adds complex carbs; roasted chana dal adds protein and crunch without spiking blood sugar; yogurt and sugar-free chutneys keep the dish moist and flavorful while keeping added sugars minimal.

⚠️ This recipe is AI-generated and screened for general diabetic suitability. It is not medical advice and has not been individually reviewed by a clinician. Ingredient choices and portion sizes affect blood glucose differently for each person — confirm with your doctor or registered dietitian before relying on it, especially if you take insulin or other glucose-lowering medication.

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