High Protein Shami Kabab – Chicken & Chickpeas, IBS-Friendly
Boiled chicken and overnight-soaked chickpeas smashed with whole spices, shaped into kababs with semolina, and shallow-fried in ghee. No maida, no deep frying, no raw onion in the mix. This high protein shami kabab delivers 26g of protein per serving of 3 kababs, freezes beautifully in the uncooked form, and handles better on an IBS stomach than any restaurant version.
Equipment
- 1 Non Sticky Pan with Lid
- 1 Pressure Cooker
- 1 Spatula
- 1 Mixer Grinder
- 1 Mixing bowl
- 1 Serving Plate
Ingredients
For boiling:
- 500 g chicken bone-in pieces or boneless breast
- 3 –4 tbsp chickpeas kabuli chana, soaked overnight and drained
- 4 –5 garlic cloves lahsun, whole
- 1 small piece ginger adrak
- 2 –3 green chillies hari mirch — adjust to IBS tolerance
- 1 small cinnamon stick dalchini
- Salt to taste
- Enough water to submerge everything
For shaping and frying:
- Suji semolina, for coating — approximately 3 to 4 tbsp
- 1 2 tsp ghee per frying batch
To serve:
- Green chutney Hari chutney
- 2 3 tbsp hung curd
- Small handful pickled onions optional — skip if onion is a trigger
Instructions
- Soak overnight — Cover chickpeas in cold water the night before. Drain before using.
- Boil — Add chicken, soaked chickpeas, garlic, ginger, green chillies, cinnamon stick, and salt to a pot. Cover with water. Bring to boil, reduce to simmer, and cook 25–30 minutes until chicken is cooked through and chickpeas crush easily.
- Drain and dry — Remove everything from pot. Drain thoroughly. Spread on a plate for 5 minutes to let moisture escape. Remove cinnamon stick. Pull chicken off bones if using bone-in pieces.
- Smash — Use a spatula or back of a spoon to smash chicken and chickpeas together into a rough, textured mix. Do not blend smooth — the rough texture is what binds and gives the kabab structure.
- Taste and adjust salt.
- Shape — Wet palms slightly. Roll mixture into golf ball-sized portions and press into flat round patties about 1.5cm thick. Roll each in semolina to coat all sides.
- Fry — Heat non-stick pan on medium. Add 1 tsp ghee. Place kababs in single layer — do not crowd. Cook 3–4 minutes without moving until bottom is golden and releases cleanly. Flip once, 3–4 minutes on the other side.
- Serve hot with green chutney, hung curd, and pickled onions.
Video
Notes
To freeze: After shaping, freeze kababs uncovered in a single layer for 1 hour until firm. Transfer to an airtight bag. Cook from frozen in ghee pan on medium-low, covered with lid for first 2 minutes, 4–5 minutes per side.
Servings: 4 (3 kababs each — makes 10 to 12 kababs total) Calories: 210 kcal Protein: 26g