Sprouted Moong Beans Cutlets

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?

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. 

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. 

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. 

9. Add yogurt. 

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

11. Mix everything together.  

12. Until a non-sticky dough is formed.

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!

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. 

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. 

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. 

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