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Serve it
Serve palak corn cutlet hot with coriander chutney or tomato sauce or mint chutney.
Solaam Paalak Tikki
Solaam Paalak Tikki has 81.2 calories per serving (1 Small Piece) — that's 272.1 calories per 100g. It provides 1.6g protein, 7.2g carbs, and 5.1g fat. With a medium glycemic index (GI: 69), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Solaam Paalak Tikki in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories81.2 kcal
- Carbs7.2 g (29.0 kcal)
- Protein1.6 g (6.4 kcal)
- Fats5.1 g (45.8 kcal)
Nutrition Label
Solaam Paalak Tikki
- Serving Size1 Small Piece (30 g)
- Calories81.2 kcal
- Carbs7.2 g
- Fiber0.8 g
- Sugar0.8 g
- Protein1.6 g
- Fat5.1 g
- Saturated fat22.9 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat1.6 g
- Cholesterol0.2 mg
- Sodium91.1 mg
Nutrition per 100g
- Calories272.1 kcal
- Carbs24.3 g
- Fiber2.7 g
- Sugar2.8 g
- Protein5.4 g
- Fat17.1 g
- Cholesterol0.6 mg
- Sodium305.2 mg
1 serving = 29.8g
Cooking time: 20 minutes
Serves: 16 persons
Ingredients
Bread
50 Grams
Lime juice
1 Tea Spoon
Potato
100 Grams
Refined wheat flour
2 Table Spoon
Spinach
100 Grams
Coriander leaves
15 Grams
Ginger fresh
1 Tea Spoon
Paneer
50 Grams
Rice bran oil
65 Milliliter
Salt
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Coriander powder
0.5 Tea Spoon
Amchur powder
0.5 Tea Spoon
chat masala
0.5 Tea Spoon
Rice flour
1 Table Spoon
Corn flour
2 Table Spoon
Chilli flakes
0.5 Tea Spoon
Instructions
1
2
Make puree
In a large kadai heat 3 tsp oil and saute 3 chilli and 1-inch ginger paste. Add 1 bunch palak and saute until palak shrinks. Cool completely and blend to smooth paste without adding any water.
3
Mix the ingredients
Transfer the palak paste into large bowl and add 3 potato. Also add ½ cup paneer and ½ cup bread crumbs. now add 1 tsp coriander powder, ¼ tsp cumin powder, ½ tsp garam masala, ½ tsp amchur, 2 tbsp coriander and ½ tsp salt. combine well making sure the spices are well combined.mix well making a non-sticky dough. if the dough is still sticky, add 1 tbsp breadcrumbs and mix well. this helps to absorb moisture.
4
Prepare the slurry
Now prepare maida paste by mixing, 2 tbsp cornflour, 1 tbsp maida, ¼ tsp chilli flakes and ¼ tsp salt. make a smooth lump-free batter by adding ½ cup water.
5
Make rolls
Further, take a ball-sized vegetable mixture, and roll cylindrical shape. dip in maida paste coating all over. then roll in breadcrumbs. make double coating to get a crispy outer layer.
6
Deep fry the rolls
Now deep fry in hot oil or bake in preheated oven at 180 degree celcius for 15 minutes. stir occasionally, until it turns golden brown and crisp. drain over kitchen paper to remove excess oil.
Glycemic Index
69 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Solaam Paalak Tikki | Bhutta katlet | Chaya Cutlet | Corn cutlet |
|---|---|---|---|---|
| Calories | 81.2 kcal | 88.1 kcal | 88.1 kcal | 88.1 kcal |
| Carbs | 7.2 g | 9.4 g | 9.4 g | 9.4 g |
| Protein | 1.6 g | 1.1 g | 1.1 g | 1.1 g |
| Fat | 5.1 g | 5.1 g | 5.1 g | 5.1 g |
| Fiber | 0.8 g | 0.8 g | 0.8 g | 0.8 g |
| Sugar | 0.8 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 91.1 mg | 122.4 mg | 122.4 mg | 122.4 mg |
| Cholesterol | 0.2 mg | 0.5 mg | 0.5 mg | 0.5 mg |
Health Goals Suitability
Weight Loss
At 81.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 69). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — saturated fat (22.9g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (69) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Piece (~29.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~29.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~29.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~29.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Solaam Paalak Tikki stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (162.4-243.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Solaam Paalak Tikki contains 81.2 kcal (1.6g protein, 7.2g carbs, 5.1g fat). That's 272.1 kcal per 100g. You can track exact portions in the Hint app.
At 81.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 69). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 69 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Solaam Paalak Tikki has 1.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Solaam Paalak Tikki is light enough for dinner at 81.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Solaam Paalak Tikki is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (69) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510
