Moong Dal Sprouts Tikki

Moong Dal is how we call green gram or green lentils in Hindi. And I am sure many of you would have had sprouted green lentils as part of salads or a quite saute dish. Lentil sprouts are healthy and have a much higher nutritional value than regular lentils. So as part of my “Diabetic Friendly Recipes“, here is another quick and easy snack.

This recipe was shared by Anupama Menon (Food Coach and Nutritionist) and her team at Right Living, which is a health solutions firm based in Bangalore. You can get in touch with Anupama for your corporate as well as personal health goals through her instagram page

Few things to keep in mind

  • Moong Dal Sprouts: To make the lentil sprouts, soak the green gram in water for a couple of hours and wash it thoroughly. Rinse and drain off the water and then keep it covered in a wet cloth inside a dish in a warm place. Depending on the temperature, it will sprout overnight (in warm places) or take longer. Once you start seeing the sprouts, you can keep it refrigerated till you are ready to make this dish. These sprouts can be tossed raw into a green salad too! Moong dal sprouts are rich in iron, so it is a good idea to include it as part of your regular diet too..:)
  • Oats Flour: I have powdered regular instant oats to make the oats flour. This acts as the binding agent for this tikki. Oats contain betaglucan which is a soluble fibre that helps keep blood glucose level in control and hence makes it diabetic friendly. If you are not making this recipe diabetic friendly, you can use gram flour instead of oats flour, which will bind these tikkis better than oats flour. In which case, you can also skip the oats which is being added while coarsely grinding the moong sprouts.


Ingredient List

  • Sprouted Moong Dal (Green Lentils) – 1 cup
  • Green Chillies – 1-2 (adjust as per spiciness needed)
  • Garlic – 4-5 cloves
  • Ginger – ½ inch piece
  • Oats – 1 tbsp
  • Salt – as per taste
  • Pepper – as per taste
  • Lemon Juice – as per taste
  • Oats Flour – 2 tbsp (See Recipe Notes above)
  • Oil – for pan frying

Step by Step Process

  1. Blend the moong sprouts along with the rest of the ingredients, except the oats flour, in a chopper to a coarse mixture without using any water.
  2. Transfer this to a bowl and add the oats flour to the mixture for binding and mix well.
  3. Divide the mixture into small balls. Keep in mind that the mixture will be soft and it will seem that the tikki will break. Be gentle and press it a little flat between your palms before adding to a hot tava.
  4. Heat a non-stick tava and grease it with 1-2 tsp oil and add the tikkis to it. Cook it on one side first on low flame. Cooking on low flame will prevent it from breaking when you flip it over. Cook till golden brown on both sides.
  5. Serve it with mint chutney.

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