High-Protein Potato & Red Lentil Tikki with Mango Chutney
- Tila Kansagra
- May 10
- 3 min read
Updated: 5 days ago
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
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.
Prepare flax egg: Mix ground flaxseed with water and let sit for 5 minutes to gel.
Mix base: In a large bowl, combine the mashed potatoes, cooked lentils, and cooked quinoa.
Add flavour elements: Add chopped onion, garlic, ginger, green chili, coriander, and peas.
Add protein boosters: Mix in hemp seeds and nutritional yeast.
Season: Add all the spices (cumin, coriander, turmeric, garam masala, amchur, salt), then add the flax egg.
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.
Form tikkis: With wet hands, shape the mixture into 12-14 patties (about 1/3 cup each).
Cook:
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.
Option 2: Air fry at 190°C (375°F) for 12-15 minutes, flipping halfway.
For the Mango Chutney
In a saucepan, combine all chutney ingredients.
Bring to a simmer over medium heat.
Reduce heat and cook for 20-25 minutes, stirring occasionally until thickened.
Remove cinnamon stick and cardamom pods before serving.
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!
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