Before You Start
Medium
The 1-2 small green chillies provide all the heat; use only one for a mild flavour or two for a noticeable kick.
Make it with no chilli
Simply omit the green chillies entirely; the flavour remains delicious and earthy without them.
37 mins in total
37 mins hands-on (chopping and cooking).
Plan ahead: Boil the sweet potatoes until tender and allow them to cool completely before peeling and mashing, as warm potatoes will result in a sticky, unworkable dough.
Contains: Milk (dairy), Peanuts
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
For the Tikka
For Serving
Can't Find Something?
- 1 tsp sea salt or table salt instead of 1 tsp rock salt. Readily available in all UK supermarkets with a similar salinity.
- ½ cup thick Greek-style natural yoghurt instead of ½ cup curd. Provides the same tangy creaminess and thickness required for dipping.
Make It a Meal
Serve as a snack or light lunch alongside the curd and a side of green chutney for added brightness.
Serve these warm tikka as a nourishing snack alongside a bowl of chilled curd.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Step by Step Instructions
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Prepare the Base
Peel and mash the 3 medium boiled sweet potatoes in a large mixing bowl until completely smooth. Add the grated ginger, chopped green chilli, and 1 tsp rock salt to the mashed potatoes and mix thoroughly to combine.
Done when: The mixture should be smooth and uniform without large lumps of potato. Avoid over-mashing into a watery paste, which makes the patties fall apart during frying.
15 mins hands-on prep
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Shape the Tikka
Divide the potato mixture into 8 equal portions and shape them into firm, 1-inch thick patties. Gently press each patty into the ½ cup crushed roasted peanuts until the entire surface is evenly coated with a crunchy layer.
Done when: The patties should be firm and hold their shape when pressed. Ensure the peanuts are pressed firmly into the surface so they do not fall off in the pan.
10 mins hands-on prep
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Pan-fry the Tikka
Heat 2 tbsp ghee in a non-stick pan over medium heat. Place the patties in the pan and cook for about 3-4 minutes on each side until the peanuts turn deep golden brown and the exterior becomes crispy and firm.
Done when: The peanuts should be a deep golden brown and fragrant. Do not flip the patties too early, or the crust will not have time to set and will break.
10 mins hands-on
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Serve Warm
Remove the tikka from the pan once both sides are crisp. Serve immediately while hot, accompanied by ½ cup of thick curd and garnished with 2 sprigs of chopped coriander leaves for a balanced snack.
Done when: The tikka should be hot and crisp on the outside while soft inside. Serve immediately, as they lose their crunch if left to sit for too long.
2 mins hands-on
“Good food is a step towards a healthier, happier you.”
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Why It's Good for You
Sweet potatoes are a source of energy and supply essential nutrients including vitamin A (beta-carotene), vitamin B6, vitamin C, and vitamin E, alongside dietary fiber1. They also provide minerals such as iron, potassium, and magnesium1. When combined with peanuts, this dish offers a more complete nutritional profile, as peanuts provide plant-based protein and unsaturated fats2. Peanuts are a dense source of energy and contain essential amino acids, making them a useful addition for protein fortification2.
Including a variety of food groups like roots, tubers, and nuts is recommended to meet requirements for vitamins, minerals, and fiber3. A healthy meal is typically seasoned with minimal oil and salt3. As with any dietary change, especially if you are managing a health condition, please plan your meals with your doctor or a registered dietitian to ensure they meet your specific needs.
Sources
3
- Nutrient Analysis of Sweet Potato and Its Health Benefitspdfs.semanticscholar.org
- Peanuts as functional food: a review - PMCUS National Institutes of Health
- DIETARY GUIDELINES FOR INDIANSICMR-National Institute of Nutrition
