If you’re looking for a healthy snack that is both delicious and packed with nutrients, look no further than Sprouts Moong Tikki. Made from sprouted moong beans, this recipe is not only a great source of protein, fiber, and essential vitamins but also bursting with flavor. Whether you want a light meal, a snack, or a starter for your party, these crispy tikkis are sure to be a hit. Here’s how to make this nutritious and tasty delight!
Ingredients:
- 1 cup sprouted moong beans
- 2 medium potatoes, boiled and mashed
- 1 small onion, finely chopped
- 1-2 green chilies, finely chopped (optional for spice)
- 1 tablespoon ginger-garlic paste
- 1/2 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- 1/2 teaspoon garam masala
- Salt to taste
- Fresh coriander leaves, finely chopped
- 1 tablespoon lemon juice
- 2 tablespoons breadcrumbs (optional, for binding)
- 2 tablespoons oil (for shallow frying)
Instructions:
1. Prepare the Sprouted Moong Beans:
- If you haven’t already sprouted your moong beans, soak them in water for 8-10 hours. Drain and keep them in a damp cloth for 1-2 days until they sprout.
- Once sprouted, rinse them well to remove any dirt and set them aside.
2. Cook the Sprouted Moong:
- In a pan, lightly roast the sprouted moong beans on medium heat for about 5 minutes until they become slightly dry and crispy. This step helps in enhancing their flavor.
- Alternatively, you can blanch them for 2-3 minutes in hot water and then drain them if you prefer a softer texture.
3. Mash the Potatoes:
- Boil and mash the potatoes until smooth. Make sure there are no lumps in the mashed potatoes.
4. Prepare the Mixture:
- In a large mixing bowl, combine the roasted sprouted moong, mashed potatoes, chopped onions, green chilies, ginger-garlic paste, cumin powder, coriander powder, garam masala, salt, fresh coriander leaves, and lemon juice.
- Mix everything well until you get a dough-like consistency. If the mixture feels too wet or loose, you can add breadcrumbs to help bind it together.
5. Shape the Tikkis:
- Take small portions of the mixture and shape them into round or oval tikkis. You can press them slightly to form a patty shape.
6. Shallow Fry the Tikkis:
- Heat a non-stick pan or tawa and add a tablespoon of oil.
- Once the oil is hot, place the tikkis in the pan, making sure they are not overcrowded. Fry them on medium heat for 3-4 minutes on each side or until golden brown and crispy.
- Once done, remove the tikkis from the pan and place them on a paper towel to absorb any excess oil.
7. Serve:
- Serve the crispy, delicious Sprouts Moong Tikkis hot with your favorite chutney, yogurt, or even a spicy dip.
Tips and Variations:
- Spices: Adjust the spice levels based on your preference. Add more green chilies or chili powder for extra heat.
- Filling: You can also stuff the tikkis with a filling of paneer, boiled vegetables, or even cheese for a richer flavor.
- Air Fryer Option: If you want a healthier version, you can air fry the tikkis for 12-15 minutes at 180°C, flipping halfway through for even crispiness.
Nutritional Benefits:
Sprouted moong beans are a powerhouse of nutrition, packed with high-quality protein, fiber, and essential vitamins. When combined with the goodness of potatoes, this snack becomes a balanced source of carbohydrates and proteins, making it an excellent choice for a post-workout meal or a light dinner. Plus, the addition of spices like cumin and coriander enhances digestion and boosts metabolism.
Conclusion:
Sprouts Moong Tikki is a simple, quick, and healthy recipe that brings together the goodness of sprouts, potatoes, and aromatic spices. It’s an ideal snack to enjoy at any time of the day, whether as a quick breakfast or a snack with tea. So, why not try this recipe and enjoy a tasty treat that is good for your health as well?
