Aloo tikki is a popular Indian and Pakistani snack made with potatoes, peas, and various curry spices. It is the Indian equivalent of hash browns.
Typically, aloo tikki’s are sautéed in oil or sometimes even deep fried. Remaining oil-free is essential to my health, and I am very committed to that. By removing the oil, this recipe transforms a delicious snack into a wonderfully healing food.
I hope this aloo tikki recipe provides you with a way to enjoy the flavorful foods of India and Pakistan without the heavier oils that can compromise your health when you are very sick.
The ingredients in this aloo tikki are powerfully healing, and the end result is an explosion of flavor in the ultimate comfort food.
Potatoes
Yes, the potato, despite the bad rap it has gotten throughout the years, is actually an incredibly healing food!
The truth is, what people add to the potato has made them so bad for us. Most people add toxic oils, cheese, butter, milk, and cream to potatoes. This combination of fat plus glucose creates insulin resistance and feeds every type of cancer.
In fact, the entire potato, skin included, is beneficial for our health.
Potatoes are particularly high in Lysine in their bioactive form. Lysine fights cancers, liver disease, inflammation, and viruses such as Epstein-Barr (EBV) and shingles.
Furthermore, potatoes will help ward off liver disease, strengthen your kidneys, soothe your nerves and digestive tract, and reverse Crohn’s, colitis, IBS, and peptic ulcers – all of which result from viruses that the Lysine helps destroy.
In addition to the Lysine, potatoes are also rich in potassium, vitamin B6, and other amino acids. Not only are potatoes antiviral, but they are also antifungal and antibacterial and contain nutritional cofactors and enzymes as well as bioactive compounds which help prevent you from getting too stressed out. As brain food, they also help to keep you grounded and centered.
Peas
Even though peas are included in this recipe, they can be left out. Green peas have incredible healing properties. They are abundant in antioxidants, vitamins A, C, K, and B-complex and minerals like zinc, iron, calcium, and manganese. They are also a fantastic source of omega-3 fats in the form of alpha-linolenic acid (ALA), making them an ideal brain food.
Peas have the ability to satiate your appetite for long periods of time which makes them ideal for weight loss. Additionally, they contain anti-inflammatory properties which is critical for those suffering from auto-immune disorders such as arthritis, COPD, heart disease, lupus, fibromyalgia, and bursitis.
Furthermore, green peas have a low glycemic index and have been shown to help lower the risk of type 2 diabetes.
Ginger
Ginger contains powerful anti-inflammatory compounds called gingerols that reduce pain, inflammation, and swelling. While ginger is an amazing spice that naturally heals both inflammation and infection, ginger is best known for its incredible ability to heal digestive upset and nausea. For centuries, ginger has been used to safely ease indigestion, menstrual cramps, motion sickness, and heartburn. Isn’t it amazing that a spice we take for granted to give a warm, deliciously spicy flavor to our foods can contain so many healing properties?
Hot Peppers
Hot Peppers are very healing to the body. They are generally high in vitamin C and they help a lot with colds, flus, and bronchitis. They also boost circulation (ever see someone get red in their face after eating a hot pepper?) and helps with the heart as well. Hot peppers can help to create hydrochloric acid in the stomach and can stimulate peristaltic motion of the gut – think, have you ever needed to ‘go’ after eating hot peppers?
Cilantro
Cilantro is an incredible herb! It helps to pull heavy metals and detoxify the liver. Being antiviral, antibacterial, and anti-worm, cilantro helps to suppress the level of pathogens in the body.
Additionally, cilantro can provide significant adrenal support and has been shown to help balance blood glucose levels and stave off weight gain, brain fog, and memory issues.
Mint
Mint is a mild-tasting herb with powerful healing benefits. Packed with vitamins, minerals, and antioxidants, mint is excellent for digestive issues such as nausea, indigestion, ulcers, halitosis, and flatulence. Additionally, mint can help relieve headaches, sinus congestion, sore throats, stress, and anxiety.
Furthermore, mint helps promote blood circulation, which makes it a wonderful aid for cleansing and weight loss.
Fennel
Fennel has such a wide range of nutritional and healing benefits that it is considered both a vegetable AND a herb. Fennel contains powerful anti-bacterial and anti-fungal properties. It is incredible for indigestion and is often used as a natural antacid, helping to reduce acidity and inflammation in the digestive tract as well as help nutrients from food properly absorb and assimilate.
Further, fennel helps prevent gas from forming in the stomach and intestines – it is known as a natural anti-flatulent. It is also helpful for sinus congestion, bronchitis, renal colic, anemia, hypertension, macular degeneration, constipation, diarrhea, and irritable bowel syndrome.
Fennel is particularly helpful for women as it has been shown to ease and regulate menstruation by properly regulating the body’s hormonal action. Further, it has been shown to help stimulate consistent milk flow for nursing mothers. It can help strengthen hair, prevent hair loss, relax the body, and sharpen memory.
Aloo Tikki (Cutlets) Stuffed
Ingredients
- 4-5 large potatoes, steamed & peeled
- ½ cup mint, chopped
- ½ tsp cayenne powder
- ½ tsp garam masala
- ½ tsp curry powder
- 1 tsp coriander powder
- 1 tsp lemon juice
- ½ tsp cumin powder
- Sea salt to taste
- ¼ cup chickpea breadcrumbs (add more if required)
- ¼ cup Arrowroot starch or more if the mixture does not hold
- 2 Tbsp cilantro, chopped
Ingredients For Stuffing
- ½ cup frozen organic green peas, steamed
- ¼ tsp cayenne powder
- ½ tsp coriander powder
- ½ tsp fennel powder (ground fennel seeds) – optional
- ½ tsp lemon juice
- 2 tsp ginger, finely chopped
- 1 tsp green chilies, finely chopped
- 2 Tbsp cilantro, finely chopped
- 2 pinches black salt to taste
Instructions
- Steam the potatoes until soft (about 30 minutes in the Cuisinart Electric steamer or on a stovetop)
- Steam the green peas for about 5 - 7 minutes
- Put the green peas in a bowl and mash them coarsely using a fork.
- Add cayenne pepper, coriander powder, fennel powder, finely chopped ginger, green chilies, fresh cilantro & salt as per taste.
- Mix very well. Check the taste and add more salt or ground spice powders if required.
- While the potatoes are warm, grate them. Alternately, you can also mash them, whichever method you find easier. I prefer to mash them, but you do get a better texture to your Aloo Tikkis if you grate.
- It is easier to mash potatoes if they are already diced. Allow the potatoes to cool.
- After the mashed potatoes have cooled completely, add the following ingredients: cayenne pepper, garam masala powder, curry powder, coriander powder and sea salt if using.
- Then add in the arrowroot starch into the potato mixture.
- Next, use a medium to large ice cream scoop to get the right size for your tikki or cutlet.
- For each scoop, flatten out the scoop and hollow out the center.
- Spoon the green pea filling in the hollowed space.
- Bring the mashed potato edges on the top and seal them.
- Roll gently between your palms and gently flatten. Make all aloo tikki this way.
- Once your Tikkis are ready, pour your gluten-free breadcrumbs into a bowl.
- Coat both top and bottom of the tikki in the breadcrumbs and then the sides.
- Repeat this process with all the tikkis.
- Bake at 350 F for 25 minutes. Flip the Tikkis when one side is golden brown. I choose to bake these aloo tikkis because I choose to remain oil-free.
- Serve Aloo Tikki plain with coriander chutney and tamarind chutney. You can also serve these potato cutlets with raita or BBQ sauce.
For more incredible recipes your whole family will love, check out my Flourish Kids Recipe Book.
Included in this book are:
- Drinks: 7 Recipes
- Smoothies and Breakfast: 20 Recipes
- Snacks, Sides and Appetizers: 11 Recipes
- Soups and Salads 5 Recipes
- Desserts: 12 Recipes
- Dinners/Entrees/Quick Meals: 16 Recipes
Please leave me a comment below letting me know if you make these aloo tikki cutlets or any of the recipes from the Flourish Kids Recipe Book. I would love to know how it turns out – your feedback is always appreciated.
To your health & happiness,
Muneeza
