Nutritious Diet for Pregnancy: Groundnut Tikkis

Why Groundnuts Are Essential During Pregnancy

Groundnuts are rich in protein and folate, both of which are crucial during pregnancy. Folate, also known as vitamin B9, is essential for preventing neural tube defects in the developing fetus. According to the CDC, adequate folate intake can reduce the risk of these defects by up to 70% (CDC).

Nutritious Recipes for Pregnancy: Groundnut Tikkis

Preparation and Cooking Time

• Preparation Time: 15 minutes
• Cooking Time: 10 minutes
• Servings: Makes 10 tikkis

Ingredients

• 1/2 cup roasted groundnuts (peanuts), coarsely ground
• 1/2 cup besan (Bengal gram flour)
• 1/3 cup whole wheat flour (gehun ka atta)
• 1/2 cup chopped spinach (palak)
• 3 green chillies, finely chopped
• Juice of 1 lemon
• 1 tbsp warm oil
• Salt to taste

Other Ingredients

• 2 1/2 tsp oil for cooking

Instructions

1. Mixing Ingredients:

   • In a clean bowl, combine the roasted groundnuts, Bengal gram flour, whole wheat flour, chopped spinach, green chillies, lemon juice, and salt.
   • Add a little water to form a soft and smooth dough.
   • Incorporate 1 tbsp of warm oil into the dough and knead again until it becomes smooth and glossy.

2. Shaping the Tikkis:

   • Divide the dough into equal portions and shape them into balls.
   • Flatten each ball to form tikkis.

3. Cooking:

   • Heat 2 1/2 tsp of oil in a pan.
   • Fry the tikkis until they turn golden brown on both sides.
   • Place the cooked tikkis on a plate lined with tissue paper to absorb any excess oil.

Nutritional Benefits

Groundnut Tikkis are not just tasty but also packed with essential nutrients. Here's a quick look at the nutritional benefits:

Interesting Facts About Groundnuts

• High in Antioxidants: Groundnuts contain resveratrol, an antioxidant that has been linked to reduced risk of heart disease (Harvard Health).
• Rich in Healthy Fats: They are a good source of monounsaturated fats, which are beneficial for heart health.
• Versatile Ingredient: Groundnuts can be used in various forms, such as peanut butter, roasted snacks, and even in savory dishes like Groundnut Tikkis.

Conclusion

Groundnut Tikkis are a nutritious and delicious addition to a pregnancy diet. They are easy to prepare and packed with essential nutrients that support both maternal and fetal health. For more exciting recipes, check out the Kitchen Library by Tarla Dalal.

For a visual guide, watch the recipe video on YouTube and subscribe to the Kitchen Library channel for more recipes every Wednesday and Saturday.

By incorporating Groundnut Tikkis into your diet, you can enjoy a tasty meal while ensuring you and your baby get the nutrients you need.