Sprouted Moong Dal Cutlets

5 from 2 votes

Sprouted Moong Dal Cutlets

Give your snack time a healthy makeover with these protein-rich and flavorful sprouted moong beans cutlets. These sprouts cutlets or tikkis come together in a flash and are jam-packed with moong bean sprouts, peanuts, mild spices, and the added heartiness of oats.

Prep: 10

Cook: 10

Total: 20

Course: Appetizer

Cuisine: Indian

Servings:

Calories: 134kcal

Author: Ruchi

Ingredients

1 cup Moong beans Sprouts raw and uncooked
1 large Potato boiled, peeled and mashed
1 tablespoon Peanuts
1 tablespoon Flaxseeds
¼ cup Oats gluten-free
2 teaspoons Yogurt plant-based
1 teaspoon Ginger Paste
¾ teaspoon Amchur Powder (Mango Powder)
¾ teaspoon Coriander powder
1 teaspoon Red chili powder
- - Salt to taste
1 tablespoon Coriander leaves
1 tablespoon Mint leaves
- - Oil to cook the cutlets

US Customary - Metric

Instructions

Start by dry roasting peanuts, flaxseeds, and oats. Combine all three in a skillet and dry roast over medium-low heat. Dry roast until peanuts and oats are slightly browned and fragrant.
Remove from heat and set aside. Allow it to cool. Transfer the dry roasted ingredients to a grinder.
Blend the ingredients oats until they are ground into a powder-like consistency. Set aside.
Combine mashed potato and moong dal sprouts in a mixing bowl. Mix until combined.
Stir in amchur powder, red chili powder, coriander powder, ginger paste, chopped mint leaves, cilantro leaves, and salt.
Add yogurt followed by ground flaxseed-peanut-oats mix.
Stir everything together until a non-sticky dough is formed.
Time to shape sprouted moong dal cutlets. Divide the mixture into 10 uniform golf-sized balls. Tightly roll the ball and shape into cutlets.
Grease a skillet—spread cutlets in a single layer.
Cook the moong dal cutlets in a skillet, stirring often for four to five minutes on one side or until the cutlets turn light golden brown.
Flip and cook the other side too. Once done, take the moong beans cutlets off the heat. Cool the cutlets on the plate for 5 minutes before serving. This helps the cutlets to firm up a bit.
Serve them warm with my green chutney and enjoy!

Video

Notes

Tips to make the best Sprouted Moong beans Tikki

» Potatoes should be mashed well enough so that the cutlets will stay together.

» If you don't have gluten-free oats, you could use breadcrumbs instead.

» Powder the oats, flaxseeds, and peanuts well, or they will not be able to hold the ingredients well during pan-frying.

» Pan-roasting flaxseed will break its seed coat, making it easier to digest. So, do not skip this step.

» Do not skip flaxseed - Ground flaxseed will thicken when combined with the moisture from potatoes and other ginger.

» The combined mixture of sprouted moong beans cutlets should feel moist and compact, but not sticky. If it's sticky, you may need to add an extra tablespoon of oats flour to the mixture.

» This recipe yields ten uniform patties depending on how thick you want your cutlets. But can be easily scaled up and down to suit your preferences.

» If the sprouts cutlet mixture feels dry and crumbly, add 1/2 a teaspoon of yogurt and mix. That should bind the mixture well. Or you can add a teaspoon of oil and mix the ingredients.

» Substitute for Oats -
Roasted chickpea flour or almond flour works really well.

» Substitute for Peanuts -
You can try toasted pumpkin seeds instead.

» How to store leftover sprouted Moong dal cutlets?
Once you have cooked the sprouts cutlets, let them cool to room temperature. Store the moong bean tikkis in an airtight container in the fridge for up to 4-5 days.

Nutrition