Sprouts Moong Tikki Recipe: A Healthy and Tasty Snack

Looking for a snack that is both nutritious and delicious? Try making Sprouts Moong Tikki! This dish combines the goodness of sprouted moong beans, which are rich in protein, fiber, and essential vitamins, with aromatic spices to create a perfect snack or light meal. The crispy, golden-brown tikkis are a delightful treat that will satisfy your taste buds while nourishing your body.

Here’s how to prepare these easy, healthy tikkis:

Ingredients:

• 1 cup moong beans (green gram)
• 2 medium potatoes, boiled and mashed
• 1 small onion, finely chopped
• 2-3 green chilies, finely chopped (optional)
• 1-inch piece of ginger, grated
• 2 tablespoons fresh coriander leaves, chopped
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1/2 teaspoon garam masala
• Salt, to taste
• 1/2 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons cornflour or besan (chickpea flour) for binding
• Oil for shallow frying

Instructions:

Step 1: Sprout the Moong Beans

1. Soak the Moong beans in water overnight or for at least 8 hours.
2. Drain the water and wrap the soaked moong beans in a damp cloth.
3. Let them sit for 1-2 days in a warm place, ensuring they sprout. You’ll notice tiny white sprouts emerging from the moong beans. Tip: If you’re in a rush, you can also buy pre-sprouted moong beans from the store.

Step 2: Prepare the Tikki Mixture

1. In a large mixing bowl, mash the boiled potatoes. Make sure they are soft and lump-free.
2. Add the sprouted moong beans to the mashed potatoes. You can either slightly mash the sprouts with your hands or pulse them in a blender for a rough texture. It should not be a smooth paste, as the texture of the sprouts gives a great bite.
3. Add chopped onions, green chilies, ginger, coriander leaves, and all the dry spices (cumin powder, coriander powder, garam masala, black pepper, and salt). Mix well.
4. Add cornflour or besan to help bind the mixture together. If the mixture feels too soft, add a bit more flour to get a firm dough-like consistency.
5. Add lemon juice for a tangy kick and mix again.

Step 3: Shape the Tikkis

1. Take small portions of the mixture and shape them into round or oval-shaped tikkis (patties) using your hands.
2. Ensure the tikkis are not too thick or thin for even frying.

Step 4: Fry the Tikkis

1. Heat a non-stick frying pan or skillet and add a tablespoon of oil.
2. Once the oil is hot, gently place the tikkis in the pan, cooking them in batches if needed.
3. Shallow fry the tikkis on medium heat until they are golden brown and crispy on both sides (about 4-5 minutes per side). Flip carefully to avoid breaking the tikkis.
4. Remove the tikkis from the pan and place them on a paper towel to drain any excess oil.

Serving Suggestions:

Serve the crispy Sprouts Moong Tikkis with a tangy mint chutney or yogurt dip for an added burst of flavor. They can be enjoyed as a snack, appetizer, or even as a part of a light meal.

Health Benefits:

• Rich in Protein: Moong beans are a great plant-based protein source, making this dish perfect for vegetarians.
• High in Fiber: The sprouted moong aids in digestion and keeps you full longer.
• Packed with Nutrients: Sprouts are loaded with vitamins and minerals like vitamin C, folate, iron, and magnesium.
• Low in Calories: These tikkis are light yet filling, making them an excellent snack for weight management.

Tips and Variations:

1. For a Vegan Option: Skip the yogurt or use a plant-based alternative like coconut yogurt.
2. Baking Option: If you want to avoid frying, you can bake the tikkis at 180°C (350°F) for 15-20 minutes until golden brown, flipping halfway through.
3. Spicy Kick: Add red chili powder or chopped green chilies for extra spice.
4. Add Veggies: For more nutrition, you can add finely chopped vegetables like carrots, peas, or spinach to the mixture.

These Sprouts Moong Tikkis are an excellent way to incorporate more plant-based protein into your diet while enjoying a crispy and flavorful treat. Try this recipe and enjoy both taste and nutrition together!