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    Home » Recipes » Appetizer » Sprouted Moong Beans Cutlets

    Sprouted Moong Beans Cutlets

    Published On:July 1, 2020 By:Ruchi

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    Give your snack time a healthy makeover with these protein-rich and flavorful sprouted moong beans cutlets. These sprouts cutlets or tikkis come together in a  flash and are jam-packed with moong bean sprouts, peanuts, mild spices, and the added heartiness of oats.

    Delicious, healthy, and filling cutlets that can be eaten for breakfast or as a light evening snack.

    Sprouted Moong dal Cutlets with green chutney and spoon

    What is Sprouted Moong beans Cutlets?

    Moong beans, also known as mung beans/moong dal, are native to India but are very prevalent around the globe and have appeared in many cuisines, especially in eastern cultures.

    There are tons of recipes and variations of moong beans, but the most popular one is beans sprouts. 

    Moong bean sprouts are exactly what the name suggests – sprouts from beans!

    They’re typically eaten raw or in salads, but today I am going to transform sprouted moong beans into a patty or cutlet. 

    It is basically moong bean sprouts; mashed potatoes mixed with herbs, seasonings, formed into cutlets, and pan-fried. 

    How to make Moong bean sprouts?

    Sprouting moong beans is super easy. To make homemade sprouts, you need to – 

    • Soak moong beans overnight in clean water. 
    • Place the beans covered in a warm, humid environment. 
    • The following morning, the seeds will swell in size. This swelling softens the hull and makes room for the bean to sprout.
    • Repeat the process- rinse, fill, drain several times a day until you see little white finger-like edible tails coming out of the beans. Those are the SPROUTS!

    Here is a detailed recipe on how to make sprouts?

    How to sprout Moong dal

    What Ingredients Do I Need to Make Sprouted Moong beans Cutlets?

    » Moong Dal Sprouts – the star ingredient that packs a lot of nutrition in each bite. 

    » Potato – this recipe calls for one large potato, but you can try this recipe with two medium-sized potatoes. Use the less starchy potatoes. I have used Yukon gold potatoes.

    » Peanuts – adds amazing nutty texture. 

    » Flaxseeds – flax adds a light, nutty taste and high nutritional value to our sprouted moong dal cutlets. 

    » Oats flour- it helps to absorb the moisture from the herbs, potatoes, ginger, and bind the cutlets together. If you are not gluten intolerant, you can use breadcrumbs instead.

    » Yogurt – adds a nice soft texture. Use hung curd or store-bought yogurt for moong dal cutlets. 

    » Ginger Paste – the aromatic spice that adds zest, extra flavor, and mild spice to these cutlets. 

    » Seasonings – finally, our flavor squad adds tons of flavor to this recipe. They are amchur Powder (Mango Powder), red chili powder, salt, and coriander powder. 

    » Fresh herbs – for unmatched flavor, use fresh coriander leaves and mint leaves. You can most certainly use dried herbs. 

    » Oil- for pan-frying our moong dal cutlets. 

    Ingredients required for sprouts tikki

    Are the sprouted Moong beans cutlets healthy?

    Absolutely! These nutrient-rich moong beans cutlets are full of flavor and provide a hefty dose of fiber and vitamins from –  

    Moong beans –  as they are rich in potassium, magnesium, and fiber. But when you sprout them, they pack a nutritional punch- as they deliver some of the essential minerals, vitamins, iron, and most importantly, folate. 

    Flaxseeds – a superfood with many health benefits. Its a rich source of some vitamins and minerals and is loaded with heart-healthy omega-3 fatty acids, and fiber.

    Another great ingredient that packs tons to wholesome goodness in delicious ways is – Oats . It’s naturally gluten-free, packed with protein, fiber, vitamins, minerals, and antioxidants.

    In short, sprouted moong dal cutlets or tikkis are a great way to add more nutrients and vitamins into your diet, and I promise you, they’re super tasty.

    How to make Sprouted Moong beans Cutlets?

    These cutlets are the easiest snack to make since they don’t require any special equipment or expertise. Simply grab a bowl, your ingredients, and you are all set. 

    1. Start by dry roasting peanuts, flaxseeds, and oats. Combine all three in a skillet and dry roast over medium-low heat. Dry roast until peanuts and oats are slightly browned and fragrant. 

    2. Remove from heat and set aside. Allow it to cool. Transfer the dry roasted ingredients to a grinder. 

    3. Blend the ingredients oats until they are ground into a powder-like consistency. Set aside. 

    4. Combine mashed potato and moong dal sprouts in a mixing bowl. 

    How to make sprouts Cutlets

    5. Mix until combined.

    6. Stir in amchur powder, red chili powder, coriander powder, and salt. 

    7. Add chopped herbs – cilantro and mint leaves. 

    8. Add ginger paste. 

    Mix moong dal sprout in a bowl

    9. Add yogurt. 

    10. Stir in the ground flaxseed-peanut-oats mix. 

    11. Mix everything together.  

    12. Until a non-sticky dough is formed.

    Moong dal sprout dough

    13. Time to shape sprouted moong dal cutlets. 2. Divide the mixture into 10 uniform golf-sized balls. Tightly roll the ball and shape into cutlets.

    14. Grease a skillet—spread cutlets in a single layer. 

    15. Cook the moong dal cutlets in a skillet, stirring often for four to five minutes on one side or until the cutlets turn light golden brown. 

    16. Flip and cook the other side too. Once done, take the moong beans cutlets off the heat. Cool the cutlets on the plate for 5 minutes before serving. This helps the cutlets to firm up a bit.

    Serve them warm with my green chutney for some healthy finger food on any given day!

    Cook Moong beans tikkis

    Now for some Faqs

    » Substitute for Oats!
    Roasted chickpea flour or almond flour works really well. 

    » Substitute for Peanuts!
    You can try toasted pumpkin seeds instead. 

    » How to store leftover sprouted Moong dal cutlets?
    Once you have cooked the sprouts cutlets, let them cool to room temperature. Store the moong bean tikkis in an airtight container in the fridge for up to 4-5 days.

    » How to enjoy Sprouted Moong dal patties?
    These cutlets/patties taste great as is served with green chutney but can be served in a sandwich or a wrap, or even a burger layered with onion, tomatoes, lettuce, and of course the green chutney. 

    Healthy Moong Sprout tikkis on a gray plate

    Can you make Moong beans cutlets ahead of time?

    Sure, you can! You can mix the ingredients for these sprouts cutlets ahead of time and store it layered in a parchment paper. Store in an airtight container in your refrigerator until you are ready to cook them.

    Uncooked cutlets will keep in the fridge for two days. 

    How to bake sprouted moong beans patties in the oven or airfryer?

    • Spray the shaped sports Tikki lightly with oil. 
    • Arrange them in a single layer on a greased baking tray. 
    • Bake at 350 degrees F for 20 minutes or until crisp turning them halfway during the cooking time. 
    • The baked cutlets will brown mostly around the edges and develop small cracks. 

    Can you fry moong dal cutlets?

    Of course, you can! My preferred method of cooking is pan-frying because a fair amount of nutritive value of these cutlets will be lost if fried. To fry the cutlets- 

    • Heat oil in a pan. 
    • When the oil is hot, slowly fry the cutlets in small batches until crispy and golden. 
    • Set the cutlets on a paper towel to absorb the excess oil. Serve warm. 

    Dunk sprouts cutlets in green chutney

    Do give this healthy and feel-good sprouted moong beans cutlets a try. Let me know in the comments when you make it. 

    Feel free to contact me with any questions or inquiries, and I would be happy to answer them. 

    CRAVING FOR MORE, TRY MY OTHER finger food recipe-

    • Kala chana Kabab
    • Spicy paneer bites
    • Dal vada
    • Avocado Bruschetta recipe
     
    Have you tried this recipe?
    Leave a star rating by clicking on the ⭐ below!

    Sprouted Moong Dal Cutlets

    Author : Ruchi
    Give your snack time a healthy makeover with these protein-rich and flavorful sprouted moong beans cutlets. These sprouts cutlets or tikkis come together in a  flash and are jam-packed with moong bean sprouts, peanuts, mild spices, and the added heartiness of oats.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 10 mins
    Total Time 20 mins
    Course Appetizer
    Cuisine Indian
    Servings 10
    Calories 134 kcal

    EQUIPMENT

    • Glass Mixing Bowls
    • Cooking pan

    INGREDIENTS
     

    • 1 cup Moong beans Sprouts raw and uncooked
    • 1 large Potato boiled, peeled and mashed
    • 1 tablespoon Peanuts
    • 1 tablespoon Flaxseeds
    • ¼ cup Oats gluten-free
    • 2 teaspoons Yogurt plant-based
    • 1 teaspoon Ginger Paste
    • ¾ teaspoon Amchur Powder (Mango Powder)
    • ¾ teaspoon Coriander powder
    • 1 teaspoon Red chili powder
    • – – Salt to taste
    • 1 tablespoon Coriander leaves
    • 1 tablespoon Mint leaves
    • – – Oil to cook the cutlets
    US Customary – Metric

    INSTRUCTIONS
     

    • Start by dry roasting peanuts, flaxseeds, and oats. Combine all three in a skillet and dry roast over medium-low heat. Dry roast until peanuts and oats are slightly browned and fragrant. 
    • Remove from heat and set aside. Allow it to cool. Transfer the dry roasted ingredients to a grinder.
    • Blend the ingredients oats until they are ground into a powder-like consistency. Set aside. 
    • Combine mashed potato and moong dal sprouts in a mixing bowl. Mix until combined.
    • Stir in amchur powder, red chili powder, coriander powder, ginger paste, chopped mint leaves, cilantro leaves, and salt. 
    • Add yogurt followed by ground flaxseed-peanut-oats mix. 
    • Stir everything together until a non-sticky dough is formed.
    • Time to shape sprouted moong dal cutlets. Divide the mixture into 10 uniform golf-sized balls. Tightly roll the ball and shape into cutlets.
    • Grease a skillet—spread cutlets in a single layer. 
    • Cook the moong dal cutlets in a skillet, stirring often for four to five minutes on one side or until the cutlets turn light golden brown. 
    • Flip and cook the other side too. Once done, take the moong beans cutlets off the heat. Cool the cutlets on the plate for 5 minutes before serving. This helps the cutlets to firm up a bit.
    • Serve them warm with my green chutney and enjoy!

    VIDEO

    RECIPE NOTES

     
    Tips to make the best Sprouted Moong beans Tikki
     
    » Potatoes should be mashed well enough so that the cutlets will stay together.
     
    » If you don’t have gluten-free oats, you could use breadcrumbs instead.
     
    » Powder the oats, flaxseeds, and peanuts well, or they will not be able to hold the ingredients well during pan-frying. 
     
    » Pan-roasting flaxseed will break its seed coat, making it easier to digest. So, do not skip this step. 
     
    » Do not skip flaxseed – Ground flaxseed will thicken when combined with the moisture from potatoes and other ginger. 
     
    » The combined mixture of sprouted moong beans cutlets should feel moist and compact, but not sticky. If it’s sticky, you may need to add an extra tablespoon of oats flour to the mixture. 
     
    » This recipe yields ten uniform patties depending on how thick you want your cutlets. But can be easily scaled up and down to suit your preferences. 
     
    » If the sprouts cutlet mixture feels dry and crumbly, add 1/2 a teaspoon of yogurt and mix. That should bind the mixture well. Or you can add a teaspoon of oil and mix the ingredients.
     
    » Substitute for Oats –
     Roasted chickpea flour or almond flour works really well.
     
    » Substitute for Peanuts –
     You can try toasted pumpkin seeds instead. 
     
    » How to store leftover sprouted Moong dal cutlets? 
    Once you have cooked the sprouts cutlets, let them cool to room temperature. Store the moong bean tikkis in an airtight container in the fridge for up to 4-5 days.
     

    NUTRITION

    Calories: 134kcal | Carbohydrates: 4g | Protein: 2g | Fat: 13g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 6mg | Potassium: 62mg | Fiber: 1g | Sugar: 1g | Vitamin A: 81IU | Vitamin C: 3mg | Calcium: 11mg | Iron: 1mg
    Disclaimer: Nutritional information provided above is approximate. Variations may exist due to the ingredients/brands used. Please refer to a Registered Dietitian or Nutritionists if you have any health issues.

    Are you Going to make this recipe? Take a picture and mention @ruchiskitchen! I would LOVE to see how it turned out for you!
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    Hi, I am Ruchi!

    I am so glad that you're here! This is my happy little food paradise where you will find lots of yummy recipes ranging from healthy dinners to blissful sweet delights. So, grab your aprons and let's cook together. ❤ More About Me
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