Chickpea and Mint Tikkis: A Simple Pan-Seared Snack

These chickpea and mint tikkis combine soft chickpeas, finely prepared vegetables and roasted besan in a small pan-seared snack. Serve them with curd, a carefully prepared chutney or another familiar accompaniment.

Chickpeas are one pulse option in a varied diet. These tikkis are food, not a treatment for nausea, gas, heartburn or a nutrient deficiency, and they do not replace prescribed supplements or individual advice from your maternity team.

Quick answer

Recipe details

Ingredients

• 1 1/2 cups cooked chickpeas, very well drained, about 250 g
• 1/2 packed cup fresh mint leaves, about 15 g
• 1 small carrot, finely grated, about 60 g; squeeze gently if very wet
• 1/4 cup capsicum, very finely chopped, about 35 g
• 1/4 cup cabbage, very finely shredded, about 25 g, optional
• 2 tablespoons roasted besan, plus up to 1 additional tablespoon only if needed
• 1 teaspoon grated ginger
• 1 small garlic clove, grated, optional
• 0-1 small green chilli, finely chopped, optional
• 1/2 teaspoon roasted cumin powder
• 1/4 teaspoon salt to start, then adjust only if appropriate for your diet
• 2 teaspoons neutral cooking oil for the pan

Before you start: food-safety steps

1. Wash hands and equipment: Wash hands with soap and clean the board, knife, grater, bowl, masher or grinder, spatula and pan.
2. Rinse the produce: Rinse mint, chilli, capsicum, carrot and cabbage thoroughly under running water before cutting or grating.
3. Do not use cleaning products on food: Do not wash produce with soap, detergent or bleach.
4. Drain the chickpeas well: Let cooked or canned chickpeas drain fully. If using canned chickpeas, rinse them first and drain again.
5. Keep cooked food clean: Use clean serving utensils and a clean plate; do not return cooked tikkis to a plate that held uncooked mixture.

Method

1. Mash the chickpeas: Mash or pulse the drained chickpeas until mostly broken down but not completely smooth. Do not add water.
2. Prepare the flavour base: Finely chop the mint, or pulse it briefly with the chickpeas. Add ginger, optional garlic, optional chilli and cumin.
3. Add the vegetables: Mix in the carrot, capsicum and optional cabbage. If the grated carrot is very wet, squeeze it gently before adding.
4. Add the binder: Mix in 2 tablespoons roasted besan and the starting salt. Leave the mixture for 5 minutes so the besan can absorb moisture.
5. Check the mixture: Press a spoonful together. It should hold without releasing water. Add only enough of the extra tablespoon of besan to shape it cleanly.
6. Shape: Divide into 8 equal portions. Form tikkis about 5-6 cm wide and roughly 1 cm thick. Keep the thickness even.
7. Heat the pan: Warm a heavy frying pan over medium heat. Add about 1 teaspoon oil and spread it across the surface.
8. Cook the first side: Place the tikkis without crowding. Cook over medium to medium-low heat for about 3-4 minutes, until the underside is lightly golden and firm.
9. Flip and finish: Turn gently, add the remaining oil around the tikkis and cook for another 3-4 minutes. The centre should be hot and cohesive, and the vegetables should no longer taste raw.
10. Serve: Rest for 2-3 minutes before serving warm. Cook in two batches if needed so each tikki has space.

Serving ideas

Choose accompaniments according to appetite, usual diet and any advice from your maternity or diabetes team.

• Serve with plain curd if dairy suits you, or with a chutney made from carefully washed ingredients.
• Add fruit or another familiar food if you need a larger snack.
• Begin with a smaller portion when reflux, nausea or bloating makes eating uncomfortable.
• If you follow a prescribed meal plan, use it to decide the tikki portion and accompaniments.

What these tikkis can - and cannot - do

Chickpeas are a pulse and can contribute protein, fibre and micronutrients within the whole diet. Carrot, capsicum, cabbage and mint add flavour, texture and vegetable variety. The exact amount in one tikki depends on the ingredients, final yield and serving size; no verified nutrient value per tikki is provided here.

These tikkis cannot be expected to build the baby's bones, correct a nutrient deficiency, prevent gas, treat nausea or protect every person from heartburn. Continue prescribed supplements and clinical follow-up exactly as advised.

Adaptations and individual needs

For nausea or heartburn

Omit chilli, reduce or omit garlic, keep the tikkis lightly browned rather than very crisp, and try a smaller serving. Personal triggers differ. Avoid lying down soon after eating if your maternity clinician has given similar advice.

For gas or bloating

Chickpea tolerance differs. Begin with a smaller portion, eat slowly and avoid claiming that mint or cumin will prevent symptoms. Persistent or severe bloating or pain needs clinical advice.

For gestational diabetes or glucose concerns

The suitable portion depends on the full snack or meal, accompaniments, glucose response and individual care plan. Follow the portions advised by your diabetes or maternity team.

For allergies or medical diets

Besan and chickpeas are legumes. If substituting breadcrumbs, check wheat, gluten and other ingredients. Kidney disease, digestive conditions and prescribed sodium, fluid, potassium or protein limits may require individual changes.

When to contact your maternity team

Storing and reheating leftovers

• Cool leftover tikkis promptly and place them in a covered, shallow container.
• Refrigerate within 2 hours of cooking; within 1 hour when the surrounding temperature is above 32 C.
• Keep the refrigerator at 4 C or below and use refrigerated leftovers within 4 days, or freeze sooner.
• Reheat only the portion needed until the centre reaches 74 C or is steaming hot throughout, then serve immediately.
• Discard tikkis left out too long. Smell and appearance cannot reliably prove that food is safe.

Common questions

Can I use canned chickpeas?

Yes. Choose a plain canned product, rinse it and drain it very well. The drained weight matters more than the can size.

Can I use breadcrumbs instead of besan?

Yes, but the amount may differ. Check the ingredient label for wheat, gluten or other allergens. The kitchen-tested version used roasted besan.

Do I need a mixer grinder?

No. A potato masher or fork can work when the chickpeas are soft. A household grinder or food processor is optional; do not add water.

Can I bake or air-fry them?

Those methods were not tested for this version, so we cannot provide reliable times yet. A separately tested version can be added later.

Are these tikkis high in protein or calcium?

No verified nutrient calculation per serving is available. It is more accurate to say that chickpeas are a pulse that can contribute nutrients within a varied diet.

Can I eat them every day?

Variety is usually more useful than depending on one snack. Frequency depends on appetite, tolerance, medical needs and the rest of the diet.

The bottom line

Chickpea and mint tikkis can be a convenient savoury snack when the mixture is measured, kept dry enough to shape and cooked until hot and cohesive. Keep the claims modest: they are food, not a pregnancy treatment.

• drain chickpeas well
• use a measured binder
• wash produce and equipment carefully
• adjust chilli and garlic for comfort
• continue prescribed supplements
• cool and refrigerate leftovers promptly

Sources

Accessed 12 August 2026.

ICMR-National Institute of Nutrition. Dietary Guidelines for Indians 2024.

World Health Organization. Eating healthy food during pregnancy and after childbirth.

World Health Organization. Daily iron and folic acid supplementation during pregnancy.

NHS. Indigestion and heartburn in pregnancy.

US Food and Drug Administration. Fruits, Veggies and Juices: Food Safety for Moms-to-Be.

US Food and Drug Administration. Cleaning: Food Safety for Moms-to-Be.

FoodSafety.gov. Leftovers: The Gift that Keeps on Giving.

ICMR-National Institute of Nutrition. Indian Food Composition Tables 2017.

About this recipe

This recipe was kitchen-tested before publication. The health and food-safety information was researched and written by the MomCare Haven Editorial Desk using the reliable sources listed above. It has not been reviewed by an external clinician or dietitian.

Nutrition and medical disclaimer