This recipe is a delightful and guilt-free snack made with sprouted moong dal, paneer, and a mix of spices. Perfect for a protein-packed treat, these tikkis are shallow-fried to golden perfection and served with a refreshing curd-based chutney. A great way to enjoy healthy eating without compromising on taste!
Ingredients
For Tikkis
sprouted moong dal1cup
paneer20g
carrot grated1
onion finely chopped1
semolina (Lightly roasted sooji)2tbsp
gram flour (Lightly roasted besan)2tbsp
black cardamom powder (badi elaichi)2pinch
black pepper (kali mirch)2pinch
cinnamon powder (dalchini)2pinch
clove powder (laung)1pinch
salt1pinch
green chilli1
grated ginger1piece
lemon juice3/4
For Optional Healthy Chutney
curd2tbsp- lemon juice1/4
cashew1- paneer1piece
- green chilli1
- salt1pinch
handful fresh coriander leaves1
Nutrition (per serving)
Calories
255.5kcal (12.78%)
Protein
18.4g (36.8%)
Carbs
23.8g (8.65%)
Sugars
3.2g (6.4%)
Healthy Fat
4.2g
Unhealthy Fat
6.1g
% Daily Value based on a 2000 calorie diet
How to make Sprouted Moong Dal Tikkis
Blend the Base
- Step 1
In a mixer jar, add the sprouted moong dal, grated ginger, and green chilli.
- Step 2
Do not add any water while blending.
- Step 3
Grind it coarsely — the paste should be slightly chunky, not very smooth. A little texture should remain for the tikkis to hold well and taste better.
Prepare the Mix
- Step 1
Transfer the moong paste to a mixing bowl.
- Step 2
Add grated carrot, finely chopped onion, grated paneer, (lightly roasted) sooji, and besan.
- Step 3
Add all powdered spices: black cardamom, black pepper, cinnamon, and clove.
- Step 4
Mix in salt and lemon juice.
- Step 5
Combine everything until it becomes a thick tikki batter.
Shape the Tikkis
- Step 1
Take small portions and form into round bite-sized tikkis.
Cook
- Step 1
Heat a non-stick pan or tawa. Add a few drops of oil.
- Step 2
Shallow fry the tikkis on medium heat until golden and crisp on both sides.
Optional Healthy Chutney
- Step 1
Blend curd, lemon juice, cashew, paneer, green chilli, salt, and fresh coriander leaves to a smooth chutney.
- Step 2
Chill before serving.
Nutrition (per serving)
Nutrition (per serving)
Calories
255.5kcal (12.78%)
Protein
18.4g (36.8%)
Carbs
23.8g (8.65%)
Sugars
3.2g (6.4%)
Healthy Fat
4.2g
Unhealthy Fat
6.1g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Ensure the moong dal paste is slightly chunky for better texture and binding.
Shallow fry on medium heat to achieve a golden and crisp exterior without burning.
Serve the tikkis hot for the best taste and texture.
Prepare the chutney in advance and chill it for a refreshing accompaniment.
FAQS
Can I use regular moong dal instead of sprouted moong dal?
Sprouted moong dal is recommended for its enhanced nutritional value and texture, but you can use regular moong dal if needed.
Can I bake the tikkis instead of shallow frying?
Yes, you can bake the tikkis at 375°F (190°C) until golden and crisp, flipping halfway through.
What can I substitute for paneer?
You can use tofu as a substitute for paneer if you prefer a vegan option.
Can I skip semolina (sooji)?
Semolina helps in binding and adds a slight crunch. You can replace it with breadcrumbs if needed.
How long can I store the tikkis?
Cooked tikkis can be stored in an airtight container in the refrigerator for up to 2 days. Reheat before serving.
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Monika Gupta
(@monika123)
Passionate and self-trained chef from the tech industry to culinary world. Founder of The Salad Spot, a Zomato-listed restaurant known for its innovative salads, pulao varieties, parathas, and desserts with a 4.6-star rating. Holding a FSSAI license and hands-on experience in food preparation, plating, and customer satisfaction. Passionate and self-trained chef from the tech industry to culinary world. Founder of The Salad Spot, a Zomato-listed restaurant known for its innovative salads, pulao...
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