Sprouts- Soyabean Tikki (Home-made)
- Prep Time: 10 Minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 5 - 6
Description
Sprouts-Soyabean Tikki is an interesting way to make your kids eat sprouts that are healthy and necessary for their growth and development. This is an easy-to-make and yummy snack recipe that is cooked with moong bean sprouts, Soyabean, gram flour or besan, mint leaves, green chili, coriander leaves, and a mélange of spices. This Sprouts-Soyabean Tikki recipe is a healthy nutritious snack that is richly flavored with basic Indian spices.
Sprouts are a rich source of vitamins, proteins, and minerals but are not a favorite among fussy eaters. Soya beans are said to control blood sugar levels, lower cholesterol, regulate the bowels and relieve constipation. It is protein-packed, super healthy stuff. It will be the perfect starter for any vegetarian meal or you can use it as a burger patties. Enjoy this tikkis with green chutney and you can also place it in between two multi-grain bread slices and pack it for lunchbox; this will make your kids’ and your lunchbox more healthy and protein-rich. You can serve it hot on occasions like potluck, game night, and kitty parties. Try this Sprouts-Soyabean Tikki and enjoy it with your loved ones!
Ingredients
- Moong beans sprout raw and uncooked – 100 gms
- Soya Bean – 100 gms
- Flax seeds- 10 gms
- Besan flour – ¼ cup
- Yogurt- 10 gms
- Ginger Paste- 5 gms
- Red Chilli powder- 5 gms
- Salt to taste
- Coriander leaves- 15 gms
- Mint leaves- 15 gms
- Oil – 15 ml
- Amchur powder – ½ tsp
- Coriander powder- ½ tsp
Instructions
- Flaxseeds, and besan were dry roosted separately. Combine all the ingredients in a skillet and dry roast over medium-low heat. Dry roast until besan is slightly browned and fragrant.
- Remove from heat and set aside. Allow it to cool. Transfer the dry-roasted ingredients to a grinder.
- Blend the ingredient’s into a powder-like consistency and set aside.
- Boil Soya bean.
- Combine mashed Soya bean 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.
- 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 it into cutlets.
- Bind the balls with besan flour.
- 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.
Nutrition
- Serving Size: 2
- Calories: 55 kcal
- Sodium: 5.9 - 6 mg
- Fat: 2-2.5 g
- Carbohydrates: 7.7 - 8 g
