Easy Butternut Squash and Kale Tikki Recipe | Quick & Tasty

Introduction to Butternut Squash and Kale Tikki

Butternut Squash and Kale Tikki is a healthy, flavorful snack that combines the natural sweetness of butternut squash with the earthy richness of kale. Whether you’re looking for a tasty appetizer or a nutritious meal option, this recipe is easy to make and packed with vitamins, making it a perfect choice for any time of day.”

What is Butternut Squash and Kale Tikki?

• Butternut squash: A sweet vegetable packed with vitamin A, which is great for your eyes and immune system. It’s also high in fiber, helping with digestion.
• Kale: A leafy green superfood loaded with vitamins K and C. It’s great for your bones, immune system, and digestion, making it an ideal addition to any dish.

Together, butternut squash and kale create a balanced, colorful meal that’s both tasty and good for your body.

What is a Tikki?

A tikki is a small, round patty made from mashed vegetables, beans, or lentils, mixed with spices. In this recipe, we use butternut squash and kale to create a healthy twist on this classic Indian dish. You can serve tikkis as snacks, appetizers, or even a main course.

Health Benefits of Butternut Squash and Kale

• Butternut Squash: High in vitamin A (good for vision and immune health), fiber (aids digestion), and antioxidants (fights inflammation).
• Kale: Rich in vitamin K (supports bone health), vitamin C (boosts immunity), and fiber (promotes digestion).

These ingredients are also low in calories but high in essential nutrients, making them a perfect combo for a healthy diet.

Step-by-Step Recipe for Butternut Squash and Kale Tikki

Making butternut squash and kale tikki is fun and easy! Let’s go through the steps so you can make this yummy and healthy snack at home.

Ingredients You’ll Need:

• 1 cup cooked and mashed butternut squash
• 1 cup finely chopped kale
• 1 medium-sized grated potato
• 1/2 cup chopped onions
• 2 tablespoons fresh herbs (like cilantro or parsley)
• 1 teaspoon red chili powder (optional for spice)
• Salt and pepper to taste
• 1/2 cup breadcrumbs (for coating)
• Oil for frying

Step 1: Prepare the Butternut Squash

1. Cut the butternut squash in half and scoop out the seeds.
2. Roast it in the oven at 400°F (200°C) for 30-40 minutes until soft.
3. Once it’s cool, mash it in a bowl and set it aside.

Step 2: Prepare the Kale

1. Wash the kale, remove the stems, and chop it finely.
2. Boil water and blanch the kale for 2 minutes.
3. Drain the water and let the kale cool down.

Step 3: Mix the Ingredients

1. In a large bowl, mix the mashed butternut squash, chopped kale, grated potato, chopped onions, and herbs.
2. Add the red chili powder, salt, and pepper.
3. Stir everything together until it’s well mixed.

Step 4: Shape the Tikkis

1. Take a handful of the mixture and shape it into small patties or “tikkis.”
2. Roll the tikkis in breadcrumbs for a crunchy coating.

Step 5: Cook the Tikkis

1. Heat some oil in a pan over medium heat.
2. Fry the tikkis for about 3-4 minutes on each side until they’re golden brown.
3. Place the cooked tikkis on a paper towel to remove extra oil.

Your butternut squash and kale tikkis are ready! You can serve them with a dipping sauce or yogurt.

Tips for a Perfect Butternut Squash and Kale Tikki

• Add Flavor: You can use spices like turmeric, coriander powder, or chili flakes for extra taste.
• Crunchy Texture: Add chopped nuts or breadcrumbs to make the tikkis crispy.
• Customize: You can swap potatoes with chickpea flour if you prefer gluten-free options.

Cooking Methods: Pan-Frying vs Baking

There are two ways you can cook the tikkis: pan-frying or baking.

• Pan-frying gives the tikkis a crispy outside and takes less time. But, you’ll use some oil, which adds extra calories.
• Baking is healthier because you don’t need oil, but the tikkis will be softer, not as crunchy. Bake them at 375°F (190°C) for about 20 minutes, flipping halfway through.

Choose whichever method you like!

Tips for the Perfect Tikki

To make sure your tikkis turn out great:

• Roast or steam the butternut squash to remove extra moisture.
• Use breadcrumbs to help bind the mixture and keep the tikkis from falling apart.
• Let the tikkis rest for a few minutes before frying them. This helps them hold their shape better.
• Make sure the oil is hot enough before frying to get a crispy outside.

Flavor Boost: Dips and Side Dishes

Here are some ideas to make your meal even tastier:

• Serve with a mint or cilantro yogurt dip for a cool and tangy flavor.
• Try a spicy tamarind chutney to add a sweet and sour kick.
• Pair with a light salad or roasted veggies to make it a full meal.

Nutritional Benefits

Butternut squash and kale tikki is healthy! Here’s why:

• Butternut squash is full of vitamin A (good for your eyes) and fiber (good for digestion).
• Kale gives you lots of vitamin C and K (great for your immune system and bones).
• Low in fat, especially if you bake them.