Moong Sprouts and Spring Onion Tikki


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Moong Sprouts and Spring Onion Tikki

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moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack | with 17 amazing images.

moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack is a non-fried starter which can be served as a part of a healthy meal. Learn how to make diabetic friendly moong sprouts cutlet.

To make moong sprouts and spring onion tikki, blend the moong sprouts in a mixer to a coarse mixture without using any water. Transfer the moong sprouts mixture into a deep bowl, add all the remaining ingredients and mix well. Divide the mixture into 12 equal portions and roll each portion into a 37 mm. (1½”) diameter tikki. Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil. Cook all the tikkis on it, using 1 tsp of oil, till they turn golden brown in colour from both the sides. Serve immediately with mint and onion chutney.

Everybody yearns for a treat once in a while! Here is a perfectly enjoyable snack, made keeping diabetic norms in mind. These scrumptious diabetic friendly moong sprouts cutlet are made with fibre and iron-rich moong sprouts bound together by oats flour, which contains beta glucan, a unique type of soluble fibre that helps control blood sugar.

Spring onion whites and greens enhance the flavour, texture and aroma of this tasty moong sprout cutlet Indian snack, which is made with very little oil to make it suitable for diabetics with heart problems too. People aiming weight loss can also relish on healthy moong tikka. They are a wise choice than fried tikkis.

To make a satiating meal take a Tortilla, spread some Mint and Onion Chutney and Cabbage, Carrot and Lettuce Salad, place two tikkis on top and wrap it up.

Tips for moong sprouts and spring onion tikki. 1. Cook the moong sprouts till they are 85% cooked. They should be crunchy and not mushy. 2. Further blend them till coarse and not fine. 3. Roll and shape the tikkis slightly thin and flat so they cook well from within on the tava.

Enjoy moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack | with step by step photos.

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Moong Sprouts and Spring Onion Tikki recipe - How to make Moong Sprouts and Spring Onion Tikki

Preparation Time:    Cooking Time:    Total Time:     12Makes 12 tikkis
Show me for tikkis

Ingredients

For Moong Sprouts and Spring Onion Tikki
1 1/2 cups parboiled sprouted moong (whole green gram)
1/2 cup finely chopped spring onions
2 tsp finely chopped green chillies
1 tsp finely chopped garlic (lehsun)
1/4 cup oats flour , refer handy tip
salt to taste
1 1/4 tsp oil for greasing and cooking

For Serving With Moong Sprouts and Spring Onion Tikki
mint and onion chutney
Method
    Method
  1. Blend the moong sprouts in a mixer to a coarse mixture without using any water.
  2. Transfer the moong sprouts mixture into a deep bowl, add all the remaining ingredients and mix well.
  3. Divide the mixture into 12 equal portions and roll each portion into a 37 mm. (1½”) diameter tikki.
  4. Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil. Cook all the tikkis on it, using 1 tsp of oil, till they turn golden brown in colour from both the sides.
  5. Serve immediately with mint and onion chutney.

Handy tip:

    Handy tip:
  1. Blend ¼ cup of quick cooking rolled oats in a mixer till smooth to get ¼ cup of oats flour.

Disclaimer:

    Disclaimer:
  1. It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.

Moong Sprouts and Spring Onion Tikki recipe with step by step photos

What are moong sprouts and spring onion tikki made of?

  1. Moong Sprouts and Spring Onion Tikki are made of 1 1/2 cups parboiled sprouted moong (whole green gram), 1/2 cup finely chopped spring onions (whites and greens), 2 tsp finely chopped green chillies, 1 tsp finely chopped garlic (lehsun), 1/4 cup oats floursalt to taste and 1 1/4 tsp oil for greasing and cooking.

If you like moong sprouts and spring onion tikki

  1. If you like moong sprouts and spring onion tikki, then also try other health tikki recipes like

How to sprout and parboil moong

  1. For sprouted moong first choose good quality of moong. Inspect the beans to ensure they are dust-free and without stones, debris and insects. 
  2. Take around 1 cup of moong  in a deep bowl.
  3. Wash it very well with enough water. Click here for detailed recipe of how to sprout and boil moong.  Remember for this recipe we need parboiled moong, which is approx. 85% cooked. 

For the mixture of moong sprouts and spring onion tikki

  1. For mixture of make moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack, add 1 1/2 cups parboiled sprouted moong (whole green gram) in a mixer jar. 
  2. Blend it into a coarse mixture without using water. The best way to get coarse mixture is to pulse for a few seconds and pause. Repeat this twice or thrice and the coarse moong sprouts mixture will be ready. 
  3. Transfer the moong sprouts mixture into a deep bowl. 
  4. Add 1/2 cup finely chopped spring onions (whites and greens). 
  5. Add 2 tsp finely chopped green chillies. You can also add green chilli paste if you wish to.
  6. Add 1 tsp finely chopped garlic (lehsun)
  7. Add 1/4 cup oats flour . Blend ¼ cup of quick cooking rolled oats in a mixer till smooth to get ¼ cup of oats flour. 
  8. Add salt to taste.
  9. Mix all the ingredients for moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack well with your fingers. 

How to shape and cook moong sprouts and spring onion tikki

  1. For moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack, divide the mixture into 12 equal portions
  2. Roll each portion into a 37 mm. (1½”) diameter tikki. Since the tikkis are not deep fried, roll them slightly thin. 
  3. Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil .
  4. Place all the tikkis on it and cook all the tikkis using 1 tsp of oil till they turn golden brown in colour from both the sides.
  5. Serve moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack immediately with mint and onion chutney.

Health benefits of moong sprouts and spring onion tikki

  1. Moong Sprouts and Spring Onion Tikki – a non fried Indian starter. 
  2. This healthy starter lends only 37 calories per tikki and ths perfect for weight watchers at snack time. 
  3. Being high in fibre, it suits a diabetic and a healthy heart menu too. 
  4. The use of oats flour is beneficial in maintaining blood sugar levels, because of the presence of beta glucan in it.
  5. The moong sprouts are a good source of iron – a nutrient which ensure that every cell and tissue in the body gets enough oxygen. 
  6. Protein, magnesium, phosphorus and zinc are a few other nutrients this tikki is rich in.

Nutrient values (Abbrv) per tikki
Energy37 cal
Protein2.2 g
Carbohydrates5.6 g
Fiber1.6 g
Fat0.7 g
Cholesterol0 mg
Sodium2.3 mg

RECIPE SOURCE : Diabetic SnacksBuy this cookbook

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Reviews

Moong Sprouts and Spring Onion Tikki
5
 on 17 Aug 20 05:46 PM


Moong Sprouts and Spring Onion Tikki
5
 on 04 Jan 20 05:56 AM


Tried ur moong sprouts n spring onion tiki. Very healthy snack. Tk u so much
| Hide Replies
Tarla Dalal    Hemalatha, thanks for the feedback. We are delighted you liked the recipe.
Reply
05 Jan 20 11:37 AM
Moong Sprouts and Spring Onion Tikki
5
 on 30 Aug 18 04:27 PM


what does parboiled moong mean? should I cook the sprouted moong before grinding?
| Hide Replies
Tarla Dalal    Hi Aditi, Parboiling is a cooking technique in which moong sprouts are partially cooked in boiling water for about 5-6 min. You have to grind them post that.
Reply
30 Aug 18 04:54 PM
Moong Sprouts and Spring Onion Tikki
5
 on 28 Aug 18 08:21 PM


hi mam how are iloved your kooked iam your fean so plz recipy posted
| Hide Replies
Tarla Dalal    Thank you so much for your kind words.
Reply
29 Aug 18 08:49 AM
Moong Sprouts and Spring Onion Tikki
5
 on 28 Jun 18 09:53 AM


Instead of oats flour which other flour can I use?
| Hide Replies
Tarla Dalal    You can add besan. Do try the recipe and let us know how you enjoyed them. Happy Cooking !!
Reply
28 Jun 18 04:12 PM
Moong Sprouts and Spring Onion Tikki
5
 on 22 Dec 17 06:58 PM


Nice combination of spring onion and moong sprouts.
| Hide Replies
Tarla Dalal    Hi Sonal, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Reply
28 Jun 18 04:11 PM
Moong Sprouts and Spring Onion Tikki
5
 on 15 Nov 16 09:01 PM


Moong Sprouts and Spring Onion Tikki
5
 on 17 Mar 16 02:25 PM


Loved the combination of ingredients and spices... Oats flour worked very well as a binding agent in these tikkis. I will try using it while making other tikkis too instead of potatoes so as to go easy on carbs.