Moong Sprouts and Spring Onion Tikki
by Tarla Dalal
moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack | with 17 amazing images.
moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack is a non-fried starter which can be served as a part of a healthy meal. Learn how to make diabetic friendly moong sprouts cutlet.
To make moong sprouts and spring onion tikki, blend the moong sprouts in a mixer to a coarse mixture without using any water. Transfer the moong sprouts mixture into a deep bowl, add all the remaining ingredients and mix well. Divide the mixture into 12 equal portions and roll each portion into a 37 mm. (1½”) diameter tikki. Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil. Cook all the tikkis on it, using 1 tsp of oil, till they turn golden brown in colour from both the sides. Serve immediately with mint and onion chutney.
Everybody yearns for a treat once in a while! Here is a perfectly enjoyable snack, made keeping diabetic norms in mind. These scrumptious diabetic friendly moong sprouts cutlet are made with fibre and iron-rich moong sprouts bound together by oats flour, which contains beta glucan, a unique type of soluble fibre that helps control blood sugar.
Spring onion whites and greens enhance the flavour, texture and aroma of this tasty moong sprout cutlet Indian snack, which is made with very little oil to make it suitable for diabetics with heart problems too. People aiming weight loss can also relish on healthy moong tikka. They are a wise choice than fried tikkis.
To make a satiating meal take a Tortilla, spread some Mint and Onion Chutney and Cabbage, Carrot and Lettuce Salad, place two tikkis on top and wrap it up.
Tips for moong sprouts and spring onion tikki. 1. Cook the moong sprouts till they are 85% cooked. They should be crunchy and not mushy. 2. Further blend them till coarse and not fine. 3. Roll and shape the tikkis slightly thin and flat so they cook well from within on the tava.
Enjoy moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack | with step by step photos.
Moong Sprouts and Spring Onion Tikki recipe - How to make Moong Sprouts and Spring Onion Tikki
Preparation Time: Cooking Time: Total Time:
Makes 12 tikkis
For Moong Sprouts and Spring Onion Tikki
1 1/2 cups parboiled sprouted moong (whole green gram)
1/2 cup finely chopped spring onions
2 tsp finely chopped green chillies
1 tsp finely chopped garlic (lehsun)
1/4 cup oats flour , refer handy tip
salt to taste
1 1/4 tsp oil for greasing and cooking
For Serving With Moong Sprouts and Spring Onion Tikki
mint and onion chutney
- Method
- Blend the moong sprouts in a mixer to a coarse mixture without using any water.
- Transfer the moong sprouts mixture into a deep bowl, add all the remaining ingredients and mix well.
- Divide the mixture into 12 equal portions and roll each portion into a 37 mm. (1½”) diameter tikki.
- Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil. Cook all the tikkis on it, using 1 tsp of oil, till they turn golden brown in colour from both the sides.
- Serve immediately with mint and onion chutney.
Handy tip:
- Handy tip:
- Blend ¼ cup of quick cooking rolled oats in a mixer till smooth to get ¼ cup of oats flour.
Disclaimer:
- Disclaimer:
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
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
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If you like moong sprouts and spring onion tikki, then also try other health tikki recipes like
- oats moong dal tikki recipe | moong dal tikki with oats | healthy oats moong dal tikki | with amazing 23 pictures.
- broccoli paneer tikki | broccoli oats paneer tikki | healthy Indian broccoli tikki | with 22 amazing images.
- chana dal and cabbage tikki recipe | healthy cabbage chana dal cutlet | non fried tikki Indian snack | chana dal cabbage tikki for weight and diabetes | with 20 amazing images.
How to sprout and parboil moong
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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.
For the mixture of moong sprouts and spring onion tikki
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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.
- 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.
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.
Health benefits of moong sprouts and spring onion tikki
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Moong Sprouts and Spring Onion Tikki – a non fried Indian starter.
- This healthy starter lends only 37 calories per tikki and ths perfect for weight watchers at snack time.
- Being high in fibre, it suits a diabetic and a healthy heart menu too.
- The use of oats flour is beneficial in maintaining blood sugar levels, because of the presence of beta glucan in it.
- The moong sprouts are a good source of iron – a nutrient which ensure that every cell and tissue in the body gets enough oxygen.
- Protein, magnesium, phosphorus and zinc are a few other nutrients this tikki is rich in.
| Energy | 37 cal |
| Protein | 2.2 g |
| Carbohydrates | 5.6 g |
| Fiber | 1.6 g |
| Fat | 0.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 19.3 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 1.9 mg |
| Folic Acid | 50.3 mcg |
| Calcium | 12 mg |
| Iron | 0.5 mg |
| Magnesium | 14.2 mg |
| Phosphorus | 32.5 mg |
| Sodium | 2.3 mg |
| Potassium | 78.9 mg |
| Zinc | 0.3 mg |
Tried ur moong sprouts n spring onion tiki. Very healthy snack. Tk u so much
what does parboiled moong mean? should I cook the sprouted moong before grinding?
hi mam how are iloved your kooked iam your fean so plz recipy posted
Instead of oats flour which other flour can I use?
Nice combination of spring onion and moong sprouts.
Loved the combination of ingredients and spices... Oats flour worked very well as a binding agent in these tikkis. I will try using it while making other tikkis too instead of potatoes so as to go easy on carbs.