Looking for a nutritious snack that doesn’t compromise on taste? Try this wholesome green moong tikki recipe made with sprouted mung beans, poha, fresh herbs, and Indian spices. These protein-rich cutlets are not only satisfying but also ideal for those following a clean eating or weight loss plan.
This recipe offers a delicious way to incorporate more plant-based protein into your meals. With minimal oil, these green moong patties can be pan-fried air-fried or baked depending on your health goals or preferred cooking method.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 3
Difficulty Level: Easy
Ingredients:
- 1 cup green moong (soaked for 6–8 hours or overnight)
- 1 cup poha (flattened rice)
- 1 medium onion, finely chopped
- 4 green chillies, minced
- 1-inch piece of fresh ginger, finely chopped
- ½ cup fresh coriander leaves, chopped
- 2 tbsp besan (gram flour)
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1 tsp red chilli powder
- Salt to taste
- Oil for shallow frying or pan-frying
Instructions:
- Soak green moong overnight or for 6 hours. Drain and blend into a coarse paste without adding water.
- Wash poha gently under water and let it sit for a few minutes to soften, then drain completely.
- Dry roast besan on low flame until fragrant and golden in color.
- In a mixing bowl, combine green moong paste, softened poha, roasted besan, chopped onion, green chillies, ginger, and coriander leaves.
- Add cumin powder, coriander powder, red chilli powder, and salt. Mix everything thoroughly into a dough-like consistency.
- Shape the mixture into small tikkis or cutlets.
- Heat a non-stick pan or skillet with minimal oil and cook the cutlets on both sides until golden brown and crisp.
- Serve hot with mint chutney or tomato ketchup as a healthy snack or side dish.
This simple yet flavorful recipe is ideal for lunchboxes evening snacks or even as a guilt-free starter for parties.
