High protein & Pcos friendly meal bowl

Ingredients

• 1 cup Black Chickpeas (cooked and drained; if using dry beans, soak overnight and boil until soft)
• 1 medium Sweet Potato (peeled and diced)
• 1 small Beetroot (peeled and diced)
• 2 tablespoons Olive Oil (for pan‑frying; any neutral oil works)
• 1 teaspoon Salt
• 0.5 teaspoon Ground Cumin
• 0.5 teaspoon Ground Coriander
• 0.25 teaspoon Red Chili Powder (optional for heat)
• 100 grams Paneer (cut into cubes)
• 0.5 cup Plain Yogurt (full‑fat or Greek for extra protein)
• 2 Red Chilies (deseeded for milder flavor)
• 2 Garlic Cloves (peeled)
• 1 teaspoon Lemon Juice (optional, adds brightness)
• 1 tablespoon Fresh Cilantro (chopped, optional garnish)

Instructions

1. Prep Vegetables

   Peel and dice the sweet potato and beetroot into 1‑inch cubes.

   Time: PT2M

2. Cook Sweet Potato & Beetroot

   Place the diced sweet potato and beetroot in a microwave‑safe bowl, add a splash of water, cover, and microwave on high for 3‑4 minutes until tender. Drain any excess water.

   Time: PT4M

3. Mash Base Mixture

   In a large mixing bowl combine the cooked black chickpeas, mashed sweet potato, and mashed beetroot. Add salt, cumin, coriander, and red chili powder. Mash everything together with a fork or masher until a cohesive, slightly chunky mixture forms.

   Time: PT2M

4. Shape Tikkis

   Divide the mixture into 8 equal portions and shape each into a flat patty about 1‑inch thick.

   Time: PT2M

5. Pan‑Fry Tikkis

   Heat 2 tbsp olive oil in a skillet over medium heat (≈190°C). Add the tikkis and cook 2‑3 minutes per side until golden brown and crisp.

   Time: PT5M

   Temperature: 190°C

6. Blend Dip

   While the tikkis are frying, place paneer, yogurt, red chilies, garlic, salt, and lemon juice in a blender. Blend until smooth and creamy. Add a splash of water if needed to reach dipping consistency.

   Time: PT2M

7. Plate and Serve

   Arrange the golden tikkis on a serving plate, drizzle or serve alongside the paneer‑yogurt dip, and garnish with chopped cilantro if desired.

   Time: PT1M

Nutrition Facts

Calories

620

Protein

28 g

Carbohydrates

70 g

Fat

20 g

Fiber

12 g

Ingredient Substitutions

• Instead of Black Chickpeas: Kidney beans, Black beans
• Instead of Sweet Potato: Butternut squash, Carrot
• Instead of Beetroot: Red radish, Carrot
• Instead of Olive Oil: Canola oil, Sunflower oil
• Instead of Ground Cumin: Coriander powder
• Instead of Ground Coriander: Ground cumin
• Instead of Red Chili Powder: Paprika, Cayenne pepper
• Instead of Paneer: Firm tofu, Cottage cheese
• Instead of Plain Yogurt: Greek yogurt, Skyr
• Instead of Red Chilies: Green chilies, Jalapeño
• Instead of Garlic Cloves: Garlic paste
• Instead of Lemon Juice: Lime juice
• Instead of Fresh Cilantro: Fresh parsley

Equipment Needed

• Large Mixing Bowl
• Fork or Potato Masher
• Chef's Knife
• Cutting Board
• Skillet or Frying Pan
• Spatula
• Blender
• Measuring Spoons
• Plate for Serving

Critical Steps — Do Not Skip

• Mashing the chickpeas, sweet potato and beetroot to a uniform consistency
• Shaping the mixture into equal‑size tikkis so they cook evenly
• Cooking the tikkis until golden on both sides without burning
• Blending the dip to a smooth, creamy texture

Chef Tips from the Video

• For extra color, add a pinch of beetroot powder to the spice mix.
• Use a non‑stick skillet to reduce the amount of oil needed.
• Garnish with toasted cumin seeds for an aromatic finish.

Troubleshooting

Storage

Refrigerator: Store tikkis and dip separately in airtight containers for up to 2 days.

Freezer: Tikkis freeze well; place on a tray to freeze individually, then transfer to a zip‑lock bag for up to 1 month. Reheat in a skillet.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Cook and mash the sweet potato and beetroot a day ahead; store in the fridge.
• Blend the dip and keep refrigerated; stir before serving.
• Shape the tikkis and refrigerate on a tray; fry when ready.

Frequently Asked Questions