Beetroot
चुकंदरچقندر
chukandar
Fresh beets, peeled and grated.
Its job: Color, sweetness and fiber.
Science-backed recipe
From the MedRise Food Science kitchenPublished
Beetroot Tikki: Crisp, Magenta and Packed with Vegetables
Also called Chukandar Tikki · Beet Cutlets · चुकंदर टिक्की · چقندر ٹکی
Grated beetroot and potato with ginger, chili, chaat masala and oats, pan-fried into crisp, jewel-colored patties.
From the MedRise Food Science kitchenPublished - Active
- 45 min
- Prep
- 20 min
- Total
- 45 min
- Serves
- 10 tikkis (4)
Why this recipe works
- ✓Vegetable-packedBeets and potatoes.
- ✓Holds togetherOats soak up beet juice.
- ✓Vivid colorGentle cooking keeps the magenta.
- ✓Air-fryer optionCrisp with little oil.
What is beetroot tikki?
Beetroot tikki are spiced patties of grated beet and potato, a colorful, vegetable-heavy cousin of aloo tikki that’s popular at parties and in lunch boxes.
Meet the ingredients
The main ingredients, with their English, Hindi and Urdu names.
Potato
आलूآلو
ālū
Cooked and mashed.
Its job: The binder.
Rolled oats
ओट्सاوٹس
oṭs
Quick or rolled, pulsed fine.
Its job: Soaks up beet juice.
Grow it yourself: Potatoes, Green chilies, Cilantro (dhania), Ginger
The lab notes
The science behind every step
Restaurant cooks do these things by habit. Here’s what each step is actually doing to the food, so you can cook by understanding instead of guesswork.
Lab note01
Dry potatoes bind best
Cook the potatoes whole, cool them, then grate or mash.
Cooled, cooked potato starch firms up as it cools (retrogradation), so the mash holds a shape and absorbs less oil. Wet, freshly mashed potato falls apart in the pan.
Lab note02
Squeeze the beets
Squeeze grated beets in a towel before mixing.
Beets are mostly water; squeezing out the juice keeps the patties from turning soft and falling apart.
Lab note03
Keep the color
Don’t overcook, and add the amchur or lemon at the end.
Beets get their color from betalain pigments, which fade with long heating; a little acid helps keep the magenta bright.
How to make it, at a glance
- Cook the potatoesPressure cook the whole potatoes on the trivet with 1 cup water on High for 10 minutes; quick release, cool, peel and mash.
- Squeeze the beetsSqueeze the grated beets hard in a clean towel to remove the juice.
- MixMix the beets, potatoes, oats, ginger, chili, cilantro, salt and spices. Rest 10 minutes so the oats absorb moisture.
- ShapeShape into 10 patties with oiled hands.
- FryShallow-fry in a hot skillet 3–4 minutes per side until crisp, flipping once.
- ServeServe with green chutney or yogurt dip.
Exact amounts and timings are in the recipe card below.
Health benefits, honestly rated
Vegetable-heavy and colorful.
Macros per serving
Calories90
Protein2 g
Carbs12 g
Fat4 g
Fiber2 g
Sodium200 mg
2.2 g protein per 100 calories. Estimated from the ingredients with USDA FoodData Central values.
Gym-friendly tip: Pair with a protein: ¾ cup Greek yogurt dip (about +16 g) or a boiled egg on the side (+6 g each).
Fiber and folate
Beets supply fiber and folate.
Dietary nitrate
Beets are rich in nitrate, which studies link to small, short-term drops in blood pressure.
Keep in mind
- Beets are high in oxalate; people prone to kidney stones may want to limit them.
- Pink urine after beets (beeturia) is harmless.
General nutrition information, not medical advice. Numbers marked “estimated” are calculated from the recipe’s ingredients and vary with brands and portions. If you have diabetes, heart or kidney disease, a food allergy, or are pregnant, ask your doctor or a registered dietitian how this dish fits your diet.
Health sources: Dietary Guidelines for Americans
See the full ingredient health guide: benefits, traditional roots and the science →
Questions, answered
Can I use boiled beets?
Yes, but squeeze them well; they hold more water than raw grated beets.
Will beets turn my urine pink?
Sometimes; it’s called beeturia and is harmless.
About MedRise Food Science
Desi restaurant favorites, recreated at home and explained with food science: every recipe is tested in a home kitchen and comes with the why behind each step.
Recipe card
Beetroot Tikki
Crispy beetroot tikki: grated beets and potato with spices and oats, pan-fried or air-fried into bright magenta patties. With the food science of binding wet vegetables and keeping the color vivid.
Prep20 minCook25 minTotal45 minServes10 tikkis (4 servings)
Ingredients
Tikki
Instructions (Instant Pot)
- Cook the potatoesPressure cook the whole potatoes on the trivet with 1 cup water on High for 10 minutes; quick release, cool, peel and mash.
- Squeeze the beetsSqueeze the grated beets hard in a clean towel to remove the juice.
- MixMix the beets, potatoes, oats, ginger, chili, cilantro, salt and spices. Rest 10 minutes so the oats absorb moisture.
- ShapeShape into 10 patties with oiled hands.
- FryShallow-fry in a hot skillet 3–4 minutes per side until crisp, flipping once.
- ServeServe with green chutney or yogurt dip.
Air fryer method
Less oil.
- Air fryBrush with oil and air fry at 400°F for 12–14 minutes, flipping halfway.
Notes
- Gluten-free
- Use certified gluten-free oats.
- Pink everything
- Beet juice stains; wear gloves and use a plastic board.
- Storage
- Refrigerate shaped tikkis up to 2 days.
Equipment
- Instant Pot with trivet
- Box grater
- Wide skillet