High-Protein Potato & Red Lentil Tikki with Mango Chutney

Makes 12 Tikkis

Preparation time: 40 minutes | Cooking time: 30 minutes

Transport your taste buds to the vibrant streets of India with these plant-powered Potato & Red Lentil Tikki that brilliantly balance sweet, tangy, and savoury flavours.

These golden-crisp patties feature the traditional khatta-meetha (sweet and sour) profile that's beloved in Indian cuisine, achieved through the perfect marriage of amchur, aromatic spices, and fresh herbs.

Unlike conventional tikkis, this protein-enriched version incorporates red lentils, quinoa, and hemp seeds for a nutritional boost that delivers nearly 9 grams of complete protein per serving. The velvety mango chutney provides a luscious counterpoint to the robustly spiced tikkis, creating a harmony of flavours that's both comforting and sophisticated.

Perfect for meal prep, these tikkis can be baked or air-fried without oil, making them a wholesome addition to your plant-based recipe collection. Whether served as an appetiser, snack, or main dish alongside refreshing accompaniments, these tikkis offer a nourishing glimpse into India's rich culinary heritage while catering to modern nutritional needs.

Ingredients

Tikkis

1 cup dry red lentils, rinsed and drained (yields approximately 2.5-3 cups cooked)

2 small potatoes, boiled and mashed (approx. 250 grams)

3 tablespoons dry quinoa

1/4 cup hemp seeds

1/4 cup nutritional yeast (adds protein and savoury flavor)

1 large onion, finely diced

10 cloves garlic, minced

1 thumb-sized piece of ginger, peeled and grated

6 green chillies, finely chopped (optional)

1/4 cup fresh coriander, chopped

1/2 cup frozen peas, thawed

2 tbsp ground flaxseed + 5 tbsp water (flax egg)

1 tsp cumin powder

1 tsp coriander powder

1/2 tsp turmeric powder

1 tsp garam masala

3 tsp amchur (dried mango powder) for khatta meetha flavor

1 tsp salt (or to taste)

1/4 cup chickpea flour (besan) for binding

Mango Chutney

2 ripe mangoes, peeled and diced

1/4 cup apple cider vinegar

2 tbsp maple syrup

1 tsp fresh ginger, grated

1/2 tsp cumin seeds

1 tsp red chili flakes (optional)

Salt to taste

Juice of half a lime

1 small cinnamon stick

2-3 cardamom pods, crushed

Method

For the Tikkis

1. Cook lentils: In a saucepan, cook the red lentils and quinoa in 2 cups of water until soft but not mushy (about 20-25 minutes). Drain well and let cool.

2. Prepare flax egg: Mix ground flaxseed with water and let sit for 5 minutes to gel.

3. Mix base: In a large bowl, combine the mashed potatoes, cooked lentils, and cooked quinoa.

4. Add flavour elements: Add chopped onion, garlic, ginger, green chili, coriander, and peas.

5. Add protein boosters: Mix in hemp seeds and nutritional yeast.

6. Season: Add all the spices (cumin, coriander, turmeric, garam masala, amchur, salt), then add the flax egg.

7. Bind: Add chickpea flour and mix well until the mixture holds together. If too wet, add more chickpea flour; if too dry, add a tablespoon of water.

8. Form tikkis: With wet hands, shape the mixture into 12-14 patties (about 1/3 cup each).

   Cook:

   1. Option 1 (oil-free): Bake at 200°C (400°F) for 15 minutes, flip, then bake for another 10-15 minutes until golden and crisp.

   2. Option 2: Air fry at 190°C (375°F) for 12-15 minutes, flipping halfway.

For the Mango Chutney

1. In a saucepan, combine all chutney ingredients.

2. Bring to a simmer over medium heat.

3. Reduce heat and cook for 20-25 minutes, stirring occasionally until thickened.

4. Remove cinnamon stick and cardamom pods before serving.

5. Can be made ahead and refrigerated for up to a week.

To Serve

Serve tikkis hot with the mango chutney and optional sides like:

• Fresh cucumber slices

• Mint-coriander chutney

• Sliced red onions

• Lemon wedges

Nutrition Information (approximate per tikki with 1 tbsp chutney): Calories: 175, Protein: 8.8g, Fiber: 6.5g, Carbs: 22.9g, Fat: 3.4g and only 0.3 grams of saturated fat

Enjoy this protein-packed, whole food plant-based take on traditional Indian tikkis!

Why not visit my YouTube Channel for this recipe and more!