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Mixed Sprouts and Chana Dal Tikki, Sprouted Beans Cutlet

 

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mixed sprouts and chana dal tikki recipe | chana dal tikki | Indian sprouted beans cutlet | healthy protein rich sprouts tikki | with 37 amazing images.

mixed sprouts and chana dal tikki recipe | chana dal tikki | Indian sprouted beans cutlet | healthy protein rich sprouts tikki is a healthy snack to munch in between meals. Learn how to make chana dal tikki.

To make mixed sprouts and chana dal tikki, clean, wash and soak the chana dal and masoor dal in enough water in a bowl for 3 hours. Drain well. Combine the soaked dals, mixed sprouts and 2 cups of water in a deep non-stick pan and cook on a medium flame for 8 to 10 minutes or till they are half-cooked, while stirring occasionally. Strain the dal and sprouts mixture and refresh using cold water. Allow it to cool slightly and blend in a mixer to a coarse mixture, without using water. Transfer the mixture into a deep bowl, add the onions, coriander, paneer, green chilli paste, salt and 2 tbsp of water and mix well. Divide the mixture into 12 equal portions and roll each portion into a 50 mm. (2”) diameter flat round tikki. Heat and grease a non-stick tava (griddle) using ½ tsp of oil. Cook each tikki on a non-stick tava (griddle) using 1/8 tsp of oil, till they are evenly cooked from both the sides. Serve hot with green chutney.

Snacks tops the chart for each one of us. And if it is a healthy snack which is flavourful, you are sure to turn to it often. This chana dal tikki is a classic example to prove it! However this recipe calls for a bit of planning as the dals have to be soaked and beans have to be sprouted. When you have less time on hand, you can buy readymade sprouts though.

These dals and sprouts are a wealth of protein and fibre, which will help you satiate for a long time. Further being devoid of deep frying, these Indian sprouted beans cutlet can be enjoyed by all health conscious individuals including diabetics, heart patients and weight-watchers. The onions and coriander also lend a touch of antioxidants to these healthy protein rich sprouts tikki.

Tips for mixed sprouts and chana dal tikki. 1. Serve chana dal tikki with green chutney. See how to make green chutney. 2. Serve Indian sprouted beans cutlet with lahsun ki chutney. See how to make lahsun ki chutney. 3. We are cooking the dals and mixed sprouts on an open flame as it will give you a crunchy taste and it will help in binding the tikkis. If you pressure cook the dal and sprouts they will make the tikkis soggy. 4. Straining the water is important so that no moisture is retained in the dal and mixed sprouts.

Enjoy mixed sprouts and chana dal tikki recipe | chana dal tikki | Indian sprouted beans cutlet | healthy protein rich sprouts tikki | with step by step photos.

Mixed Sprouts and Chana Dal Tikki, Sprouted Beans Cutlet recipe - How to make Mixed Sprouts and Chana Dal Tikki, Sprouted Beans Cutlet

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Low Calorie Indian SnacksIndian PartyBabies, Toddler and Kids Iron Rich FoodsHigh FiberSproutsPregnancy First Trimester Indian Iron Rich Indian Starters & Snacks

Soaking Time:  3 hours   Preparation Time:    Cooking Time:    Total Time:    Makes 12 tikkis

Ingredients


For Mixed Sprouts and Chana Dal Tikki
1 cup mixed sprouts (moong , chana , matki (moath beans) etc.)
1/2 cup chana dal (split bengal gram)
2 tbsp masoor (split red lentil) dal
1/2 cup finely chopped onions
1/2 cup finely chopped coriander (dhania)
1/2 cup crumbled paneer (cottage cheese)
2 tsp green chilli paste
salt to taste
2 tsp oil for greasing and cooking

For Serving With Mixed Sprouts and Chana Dal Tikki
 green chutney

Method
For mixed sprouts and chana dal tikki
    For mixed sprouts and chana dal tikki
  1. To make {span class="bold1"}mixed sprouts and chana dal tikki{/span}, clean, wash and soak the chana dal and masoor dal in enough water in a bowl for 3 hours. Drain well.
  2. Combine the soaked dals, mixed sprouts and 2 cups of water in a deep non-stick pan and cook on a medium flame for 8 to 10 minutes or till they are half-cooked, while stirring occasionally.
  3. Strain the dal and sprouts mixture and refresh using cold water.
  4. Allow it to cool slightly and blend in a mixer to a coarse mixture, without using water.
  5. Transfer the mixture into a deep bowl, add the onions, coriander, paneer, green chilli paste, salt and 2 tbsp of water and mix well.
  6. Divide the mixture into 12 equal portions and roll each portion into a 50 mm. (2”) diameter flat round tikki.
  7. Heat and grease a non-stick tava (griddle) using ½ tsp of oil.
  8. Cook each tikki on a non-stick tava (griddle) using 1/8 tsp of oil, till they are evenly cooked from both the sides.
  9. Serve the {span class="bold1"}mixed sprouts and chana dal tikki{/span} hot with green chutney.

Mixed Sprouts and Chana Dal Tikki (Protein Rich Recipe) Video by Tarla Dalal

Mixed Sprouts and Chana Dal Tikki, Sprouted Beans Cutlet recipe with step by step photos

like mixed sprouts and chana dal tikki
  1. like mixed sprouts and chana dal tikki recipe | chana dal tikki | Indian sprouted beans cutlet | healthy protein rich sprouts tikki | then check our collection of tikki recipes. 

what is mixed sprouts and chana dal tikki made of?
  1. what is mixed sprouts and chana dal tikki  made of? chana dal tikki is made from cheap and easily available ingredients in India such as 1 cup mixed sprouts (moong , chana , matki (moath beans) etc.), 1/2 cup chana dal (split bengal gram), 2 tbsp masoor dal (split red lentil), 1/2 cup finely chopped onions, 1/2 cup finely chopped coriander (dhania), 1/2 cup crumbled paneer (cottage cheese), 2 tsp green chilli paste, salt to taste and 2 tsp oil for greasing and cooking. See below image of list of ingredients for mixed sprouts and chana dal tikki.

mixed sprouts
  1. This is what mixed sprouts look like.

washing and soaking the dals
  1. In a bowl put 1/2 cup chana dal (split bengal gram).
  2. Add 2 tbsp masoor dal (split red lentil).
  3. Cover with enough water and wash the dals. You can see the dirt. Change the water a few times to wash properly.
  4. The dals are washed.
  5. Cover and soak for 3 hours or use warm water and soak for 1 hour.
  6. This is what the dals look like after soaking.
  7. Drain.
  8. Washed and soaked chana dal and moong dal.

batter for tikkis
  1. In a deep non-stick pan, put the soaked and drained dals.
  2. Add 1 cup mixed sprouts (moong , chana , matki (moath beans) etc.).
  3. Add 2 cups of water.
  4. Cook on a medium flame for 8 to 10 minutes or till they are half-cooked, while stirring occasionally.
  5. Strain the dal and sprouts mixture.
  6. Refresh using cold water.
  7. Allow it to cool slightly and put in a mixer.
  8. Blend to a coarse mixture, without using water.

making tikkis
  1. Transfer the mixture into a deep bowl.
  2. Add 1/2 cup finely chopped onions.
  3. Add 1/2 cup finely chopped coriander (dhania).
  4. Add 1/2 cup crumbled paneer (cottage cheese).
  5. Add 2 tsp green chilli paste.
  6. Add salt to taste. We added 1 tsp salt.
  7. Add 2 tablespoons water.
  8. Mix well with your hands.
  9. Divide the mixture into 12 equal portions.  Roll each portion into a 50 mm. (2”) diameter flat round tikki.
  10. Heat and grease a non-stick tava (griddle) using ½ tsp of oil. 
  11. Place the tikkis on a non-stick tava (griddle) and cook on a medium flame till the bottom is light brown.
  12. Grease the top of the tikkis with little oil while the bottom cooks.
  13. Flip over the tikkis with a spatula and cook the other side.
  14. Cook and flip tikkis till golden brown. 
  15. Serve mixed sprouts and chana dal tikki | chana dal tikki | Indian sprouted beans cutlet | healthy protein rich sprouts tikki |  hot.
  16. These Mixed Sprouts and Chana Dal Tikkis are a protein-packed delight, perfect for a healthy and satisfying meal!

tips for mixed sprouts and chana dal tikki
  1. Serve chana dal tikki  with green chutney. See how to make green chutney.
  2. Serve Indian sprouted beans cutlet with lahsun ki chutney. See how to make lahsun ki chutney.
  3. We are cooking the dals and mixed sprouts on a open flame as it will give you a crunchy taste and it will help in binding the tikkis. If you pressure cook the dal and sprouts they will make the tikkis soggy.
  4. Straining the water is important so that no moisture is retained in the dal and mixed sprouts.

health benefits of mixed sprouts and chana dal tikki
  1. Mixed Sprouts and Chana Dal Tikki - a non fried snack.
  2. Brimming with protein from paneer, dals and sprouts, this tikki helps to boost metabolism.
  3. Together with onions you can also gather fiber.
  4. Two tikkis is the suggested serving size for all health conscious  people.
  5. Mixed Sprouts and Chana Dal Tikki  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).  Serving size is 2 tikkis per person.
    1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 22% of RDA.
    2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
    3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 18% of RDA.
    4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 16% of RDA.
    5. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 16% of RDA.
Nutrient values per tikki
Energy81 cal
Protein4.1 g
Carbohydrates9.8 g
Fiber2.2 g
Fat2.9 g
Cholesterol0 mg
Vitamin A120.4 mcg
Vitamin B10.1 mg
Vitamin B20 mg
Vitamin B30.4 mg
Vitamin C2.3 mg
Folic Acid16.5 mcg
Calcium48 mg
Iron0.9 mg
Magnesium20.4 mg
Phosphorus66.5 mg
Sodium7.8 mg
Potassium107.9 mg
Zinc0.3 mg
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Reviews

Mixed Sprouts and Chana Dal Tikki
 on 28 Jul 18 05:27 PM
5

I made this recipe and it was so good.I got first prize for doing this recipe.Thank you so much for putting these type of recipes.And also I wish to get more protein rich snack recipes from your site.I loved it so much.as I''m studying for nutrition it''s very helpfull too.
Tarla Dalal
30 Jul 18 10:46 AM
   Hi Kirthiga, Congratulations and thank you for your kind words. Happy to know you liked the recipe. Do try more and more recipes and share with us your feedback. Happy Cooking!
Mixed Sprouts and Chana Dal Tikki
 on 02 Jul 17 10:13 PM
5

Mixed Sprouts and Chana Dal Tikki
 on 17 Jul 14 12:11 PM
5

Perfect starter recipe for weight watchers...I served this tikki with high fibre chutney..and all my family members just loved it!!
Seven Grain Tikki (kebabs and Tikkis Recipes)
 on 10 Apr 13 09:45 PM
5

A blend of seven flavours enhanced with simple masala of ginger, chilli, garlic.The fennel seeds and sesame seeds lend a unique flavour.
Seven Grain Tikki (kebabs and Tikkis Recipes)
 on 18 Dec 12 02:29 PM
5

it gives very good taste,if you add little mashed adrak it gives little spiciness. everbody loved it.