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sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet |

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Tarla Dalal

 10 March, 2025

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Table of Content

About Sprouts Tikki, Healthy- Starter Sprouts Tikki Recipe down arrow
Ingredients down arrow
Methods down arrow
Like sprouts tikki recipe down arrow
What is sprouts tikki made of? down arrow
How to make sprouts tikki down arrow
Tips to make sprouts tikki down arrow
Protein rich sprouts tikki down arrow
Nutrient values down arrow

sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet | with 19 amazing images. 

protein rich moong sprouts tikki is a healthy and delicious evening snack that you can binge eat without having to worry about the calories. Learn how to make sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet | 

Moong sprouts are a protein boost. Sprouted moong is beneficial in relieving the symptoms of anaemia by building haemoglobin levels due to its high iron count. The fiber from sprouted moong has also been linked to lower LDL cholesterol (bad cholesterol) levels, thus decreasing the risk of heart diseases, help to maintain high blood pressure. 

The healthy sprouts cutlet recipe is a healthy, tasty and diabetic friendly cutlet and has a natural protein source for the vegetarians. Serve these fibre-rich Sprouts Tikkis hot and crisp, as light evening snack along with a cup of Masala tea. 

Tips to make sprouts tikki: 1. Instead of oil you can use olive oil to cook the tikki. 2. Cook the tikkis on medium flame so that they get cooked evenly from inside also. 3. You can also add finely chopped onion for the crunch. 

Enjoy sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet | with detailed step by step photos.

Tags

Preparation Time

10 Mins

Cooking Time

15 Mins

Total Time

25 Mins

Makes

6 tikkis

Ingredients

For Sprouts Tikki

For Serving With Sprouts Tikki

Method

For sprouts tikki
 

  1. To make sprouts tikki, blend the sprouted moong along with 2 tbsp water in a mixer to a smooth paste.
  2. Transfer it to a bowl, add the coriander, mint leaves, besan, salt, asafoetida and green chilli paste and mix well.
  3. Divide the mixture into 6 equal portions and roll out each portion into 50 mm. (2”) round flat thin tikkis.
  4. Heat a non-stick tava (griddle), and cook each tikki, using 1/8 tsp oil, till they turn golden brown in colour from both the sides.
  5. Serve the sprouts tikki immediately with green chutney.

sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet | Video by Tarla Dalal

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Sprouts Tikki, Healthy- Starter Sprouts Tikki Recipe recipe with step by step photos

like sprouts tikki recipe

 

    1. sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts tikki | then do try other tikki recipes also:
what is sprouts tikki made of?

 

    1. sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts tikki | is made using easily available ingredients in India: 1 cup sprouted moong (whole green gram), 3 tbsp chopped coriander (dhania), 3 tbsp chopped mint leaves (phudina), 1/4 cup besan (bengal gram flour), salt to taste, a pinch asafoetida (hing), 2 tsp green chilli paste and 1 tsp oil for greasing and cooking. See the below image of list of ingredients for sprouts tikki.
how to make sprouts tikki

 

    1. In a mixer, add 1 cup sprouted moong (whole green gram).
    2. Add 2 tbsp water.
    3. Blend it to a smooth paste.
    4. Transfer it to a bowl.
    5. Add 3 tbsp of chopped coriander (dhania).
    6. Add 3 tbsp chopped mint leaves (phudina). 
    7. Add ¼ cup besan (bengal gram flour). 
    8. Add salt to taste.
    9. Add a pinch of asafoetida.
    10. Add 2 tsp green chilli paste.
    11. Mix well.
    12. Divide the mixture into 6 equal portions and roll out each portion into 50 mm. (2”) round flat thin tikkis.
    13. Heat a non-stick tava (griddle), and cook each tikki, using 1/8 tsp oil.
    14. Till they turn golden brown in colour from both the sides.
    15. Serve sprouts tikki immediately with green chutney.
tips to make sprouts tikki

 

    1. Instead of oil you can use olive oil to cook the tikki.
    2. Cook the tikkis on medium flame so that they get cooked evenly from inside also.
    3. You can also add finely chopped onion for the crunch.
protein rich sprouts tikki

 

    1. 3 Sprouts Tikki's give 9.6 grams protein ( 18% of RDA). See calories of sprouts tikki. 
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per tikki
Energy54 cal
Protein3.2 g
Carbohydrates7.7 g
Fiber2.4 g
Fat1.1 g
Cholesterol0 mg
Sodium5.9 mg

Click here to view Calories for Sprouts Tikki, Healthy- Starter Sprouts Tikki Recipe

The Nutrient info is complete

Your Rating*

user
Vidhidoshi94

March 13, 2025, midnight

this is a really yummy recipe! perfect for people who have high cholesterol as it uses very little oil and it tastes delicious. its also a fun way to eat sprouts

4 
user
Jayshree shah.

March 13, 2025, midnight

5 
user
Jayshree shah

March 13, 2025, midnight

Do I have to paraboiled moong sprout?

5 
user
Rima

March 13, 2025, midnight

Can I make this recipe with mixed sprouts. Is it good to go.

5 
user
Fresh Cookie

March 13, 2025, midnight

DO NOT add mint leaves into the combination AT ALL!! It tastes just YUKKK... :( I couldn't even have a bite! it was jusssttt yukkk... :-/

1 
user
Mruga D

March 13, 2025, midnight

This recipe is very healthy as it is loaded with vitamin C coming from sprouts, coriander and mint leaves. I make this recipe often.....

5 
user
justawoman

March 13, 2025, midnight

Wao, what a recipe. Made this in breakfast & it just tasted awesome. Never knew tikkis can be so healthy. Good way of giving sprouts to children without them making faces. Serve it hot with chutney of your choice & be ready for compliments. Thanks a lot for sharing :)

5 
user
krupa velani

March 13, 2025, midnight

its very tasty. full of protin recipe.

5 
user
Foodie #639932

March 13, 2025, midnight

Tasty ?? i really doubt that.I am sorry i didn''t like this either. Tasted ok.

2 
user
Sonal Modi

March 13, 2025, midnight

5 
user
N P Singh

March 13, 2025, midnight

This is really very Excellent!!! recepie..Tarla n I really liked it a lot.. Thank you so much...

5 
user
Foodie#468027

March 13, 2025, midnight

Easy and quick to prepare if you have sprouts ready. Super tasty and Healthy. Perfect option with Chai for breakfast or Tea time snack.

5 
user
MALLIKA

March 13, 2025, midnight

5 
user
vaidehi

March 13, 2025, midnight

5 
user

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