Healthy Moong Sprouts Cutlet | High Protein Sprouts Tikki | Sprouts Falafel | Low Calorie Snack
Recipes in this Video
Originating from Indian cuisine, Moong Sprouts Cutlet is a popular snack made from sprouted green gram, which is rich in protein and fiber. Traditionally enjoyed as a tea-time snack or appetizer, it showcases the versatility of legumes in Indian cooking. Today, this dish is loved for its health benefits and is often found in vegetarian menus worldwide, with various adaptations to suit local tastes.
Ingredients
- ●moong sprouts
- ●potato
- ●onion
- ●green chili
- ●ginger
- ●garlic
- ●coriander leaves
- ●cumin seeds
- ●bread crumbs
- ●salt
- ●black pepper
- ●turmeric powder
- ●oil
Instructions
- 1Soak moong beans overnight and sprout them for 2-3 days until small tails appear.
- 2Boil potatoes until tender, then peel and mash them in a bowl.
- 3Finely chop onions, green chili, ginger, and garlic, then add to the mashed potatoes.
- 4Add sprouted moong, coriander leaves, cumin seeds, salt, black pepper, and turmeric powder to the mixture.
- 5Mix all ingredients thoroughly until well combined.
- 6Shape the mixture into small, flat cutlets.
- 7Coat each cutlet with bread crumbs evenly on both sides.
- 8Heat oil in a pan over medium heat until shimmering.
- 9Place cutlets in the pan without overcrowding, and fry until golden brown, about 3-4 minutes per side.
- 10Remove cutlets and drain on paper towels to absorb excess oil.
- 11Serve hot with chutney or sauce of choice.
Ingredient Alternatives
potato
Healthier: sweet potato
Cheaper: cauliflower
Sweet potato adds nutrients while cauliflower reduces carbs.
bread crumbs
Healthier: oats
Cheaper: crushed crackers
Oats provide fiber, while crushed crackers are often cheaper.
Techniques
Equipment
Also Known As
Ingredients
- ●2 cups mixed sprouts (moong, chana, etc.)
- ●1 medium potato, boiled and mashed
- ●1/2 cup bread crumbs
- ●1/2 tsp cumin powder
- ●1/2 tsp coriander powder
- ●1/2 tsp garam masala
- ●1/2 tsp red chili powder
- ●1/2 tsp salt
- ●2 tbsp chopped fresh coriander
- ●1 tbsp lemon juice
- ●Oil for shallow frying
Instructions
- 1In a large mixing bowl, combine the mixed sprouts and boiled potato.
- 2Add bread crumbs, cumin powder, coriander powder, garam masala, red chili powder, salt, chopped coriander, and lemon juice to the bowl.
- 3Mix all the ingredients thoroughly until well combined.
- 4Divide the mixture into equal portions and shape them into small patties or tikki.
- 5Heat oil in a pan over medium heat for shallow frying.
- 6Once the oil is hot, carefully place the patties in the pan.
- 7Fry the patties for about 3-4 minutes on each side or until they are golden brown and crispy.
- 8Remove the tikki from the pan and place them on a paper towel to absorb excess oil.
- 9Serve hot with green chutney or yogurt dip.
Equipment
Ingredients
- ●1 cup sprouted chickpeas
- ●1/2 cup fresh parsley, chopped
- ●1/4 cup onion, chopped
- ●2 cloves garlic, minced
- ●1 tsp cumin
- ●1 tsp coriander
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp cayenne pepper
- ●1/4 cup flour (or chickpea flour for gluten-free)
- ●Oil for frying
Instructions
- 1In a food processor, combine sprouted chickpeas, parsley, onion, garlic, cumin, coriander, salt, black pepper, and cayenne pepper.
- 2Pulse until the mixture is coarsely blended but not pureed.
- 3Transfer the mixture to a bowl and stir in the flour until well combined.
- 4Form the mixture into small balls or patties.
- 5Heat oil in a deep pan over medium heat.
- 6Fry the falafel in batches until golden brown and crispy, about 3-4 minutes per side.
- 7Remove from oil and drain on paper towels.
- 8Serve warm with tahini sauce or in pita bread with fresh vegetables.
Equipment
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