Beetroot-poha tikki — rosy little patties that flatten the iron gap, deliciously (2–5 years)
Soft, rosy beetroot-poha tikkis, pan-crisped in ghee — flattened rice and beetroot teaming up for iron and energy in a bite a child loves.
Why am I making this?
Poha (flattened rice) is commonly iron-fortified and beetroot adds folate and a beautiful rosy colour (ruchi); shaped into soft tikkis with a curd dip, iron arrives as a fun finger snack. A finishing squeeze of lemon (vitamin C) helps absorption. Beetroot is a later kitchen vegetable, placed within the satmya principle — colourful, soft and genuinely loved.
Ancient text
Light rice preparations and vegetables are valued as wholesome.
The classical texts value light rice preparations and vegetables (Shaaka) as wholesome; poha-vegetable tikkis follow that, with beetroot within the satmya principle. The exact verse is being confirmed by our review panel before publication.
Charaka Samhita, Sutrasthana — rice preparations and vegetables (Shaaka varga); beetroot within the satmya principle. Exact verse being confirmed by our review panel before publication. Reviewed by the Aayu Ahaar editorial team.
Modern research
Poha is commonly iron-fortified and beetroot adds folate, with vitamin C (lemon) aiding absorption; iron-rich foods with vitamin C are recommended for children.
ICMR-NIN Dietary Guidelines for Indians, 2024 — iron and vitamin-C pairing for children. Indian Food Composition Tables (ICMR-NIN), 2017 — poha iron, beetroot folate.
How to make it
What you'll need
- 1 cup poha (flattened rice), rinsed
- 1/2 cup grated beetroot, 1 small boiled potato and 2 tbsp peas
- A little ghee, a squeeze of lemon, and curd to dip
- Mix the soft poha, grated beetroot, mashed potato and peas into a dough.
- Shape into small tikkis.
- Pan-cook gently in a little ghee until soft and set.
- Finish with lemon and serve with a curd dip.
How to feed it
| Texture | Soft tikkis with a curd dip |
| Quantity | 2–3 small tikkis |
| Frequency | 2–3 times a week |
| Best time | Snack |
What's inside
Grow this recipe with your child
| 2–3 years | Soft, small, well-mashed |
| 3–5 years | Small tikkis |
| 5–7 years | A little crisp |
| 7 years+ | Family tikki |
What every mother asks
Pink stool?
Crisp a choking risk?
Potato okay?
Lemon?
A few honest notes
- Keep soft for young toddlers.
- Cook beetroot and potato well.
- Harmless pink tint to stool or urine.
- Modest salt; add lemon at serving.
Storage & make-ahead
Mix keeps a day chilled; cook the tikkis fresh.
A gentle, honest note — this is one nourishing food among many, not a complete meal on its own. Aayu Ahaar walks beside the doctor's care, never in its place.