Enjoy your healthy and delicious high-protein tikkis made with sprouted moong, green peas, spinach, and flavorful spices. This recipe is perfect for those looking for a nutritious snack or meal option. You can shallow fry or air fry these tikkis and serve them with green chutney or yogurt for a wholesome experience.
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Ingredients
sprouted moong1cup
green peas1cup
onions finely chopped2
green chilies finely chopped3
ginger, grated1in
soaked soya chunks or paneer, crumbled1cup
besan (gram flour)1/2cup
spinach (palak), finely chopped2cups
salt to taste1dash
amchoor (dry mango powder)1/2tsp
turmeric powder1/2tsp
chili powder1/2tsp
coriander powder1tsp
garam masala1/2tsp
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Nutrition (per serving)
Calories
167.5kcal (8.38%)
Protein
11.3g (22.5%)
Carbs
22.5g (8.18%)
Sugars
2.5g (5%)
Healthy Fat
3.3g
Unhealthy Fat
0.8g
% Daily Value based on a 2000 calorie diet
How to make Sprouted Moong High-Protein Tikki
- Step 1
Combine all the ingredients in a mixing bowl and mix well to form a dough-like consistency.
- Step 2
Shape the mixture into small, flat tikkis.
- Step 3
Cook using one of the following methods: Shallow Fry: Heat a non-stick pan with minimal oil and cook the tikkis on medium heat until golden brown on both sides. Air Fryer: Preheat the air fryer to 160°C (320°F). Cook the tikkis for 15-20 minutes, flipping halfway through.
- Step 4
Serve hot with green chutney or yogurt.
Want to keep this recipe for later? We can email it to you!
Nutrition (per serving)
Nutrition (per serving)
Calories
167.5kcal (8.38%)
Protein
11.3g (22.5%)
Carbs
22.5g (8.18%)
Sugars
2.5g (5%)
Healthy Fat
3.3g
Unhealthy Fat
0.8g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Ensure the mixture is not too wet; adjust with more besan if needed to achieve the right consistency.
For extra flavor, you can add chopped fresh coriander leaves to the mixture.
If using paneer instead of soya chunks, ensure it is crumbled finely for even mixing.
FAQS
Can I use frozen peas instead of fresh peas?
Yes, you can use frozen peas. Just thaw them before mixing into the dough.
Can I bake the tikkis instead of frying?
Yes, you can bake the tikkis at 180°C (356°F) for 20-25 minutes, flipping halfway through.
What can I serve these tikkis with?
These tikkis pair well with green chutney, yogurt, or even ketchup.
Can I store the tikkis for later?
Yes, you can refrigerate the cooked tikkis for up to 2 days or freeze them for longer storage. Reheat before serving.
Can I make these tikkis gluten-free?
Yes, you can replace besan with a gluten-free flour like chickpea flour or rice flour.
Suman Yadav
(@sumansauthenticrecipe)
Kitchen/cooking 🥘Authentic Recipe 🍱Everyday Lunch Thali ideas 👌Easy | Quick | Food Hack | Healthy Recipe
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