Moong Sprouts and Spring Onion Tikki recipe with step by step photos
What are moong sprouts and spring onion tikki made of?-
Moong Sprouts and Spring Onion Tikki are made of 1 1/2 cups parboiled sprouted moong (whole green gram), 1/2 cup finely chopped spring onions (whites and greens), 2 tsp finely chopped green chillies, 1 tsp finely chopped garlic (lehsun), 1/4 cup oats flour, salt to taste and 1 1/4 tsp oil for greasing and cooking.
If you like moong sprouts and spring onion tikki -
If you like moong sprouts and spring onion tikki, then also try other health tikki recipes like
How to sprout and parboil moong-
For sprouted moong first choose good quality of moong. Inspect the beans to ensure they are dust-free and without stones, debris and insects.
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Take around 1 cup of moong in a deep bowl.
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Wash it very well with enough water. Click here for detailed recipe of how to sprout and boil moong. Remember for this recipe we need parboiled moong, which is approx. 85% cooked.
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For the mixture of moong sprouts and spring onion tikki-
For mixture of make moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack, add 1 1/2 cups parboiled sprouted moong (whole green gram) in a mixer jar.
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Blend it into a coarse mixture without using water. The best way to get coarse mixture is to pulse for a few seconds and pause. Repeat this twice or thrice and the coarse moong sprouts mixture will be ready.
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Transfer the moong sprouts mixture into a deep bowl.
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Add 1/2 cup finely chopped spring onions (whites and greens).
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Add 2 tsp finely chopped green chillies. You can also add green chilli paste if you wish to.
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Add 1 tsp finely chopped garlic (lehsun).
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Add 1/4 cup oats flour . Blend ¼ cup of quick cooking rolled oats in a mixer till smooth to get ¼ cup of oats flour.
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Add salt to taste.
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Mix all the ingredients for moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack well with your fingers.
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How to shape and cook moong sprouts and spring onion tikki-
For moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack, divide the mixture into 12 equal portions
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Roll each portion into a 37 mm. (1½”) diameter tikki. Since the tikkis are not deep fried, roll them slightly thin.
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Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil .
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Place all the tikkis on it and cook all the tikkis using 1 tsp of oil till they turn golden brown in colour from both the sides.
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Serve moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack immediately with mint and onion chutney.
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Health benefits of moong sprouts and spring onion tikki-
Moong Sprouts and Spring Onion Tikki – a non fried Indian starter.
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This healthy starter lends only 37 calories per tikki and ths perfect for weight watchers at snack time.
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Being high in fibre, it suits a diabetic and a healthy heart menu too.
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The use of oats flour is beneficial in maintaining blood sugar levels, because of the presence of beta glucan in it.
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The moong sprouts are a good source of iron – a nutrient which ensure that every cell and tissue in the body gets enough oxygen.
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Protein, magnesium, phosphorus and zinc are a few other nutrients this tikki is rich in.