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moong dal tikki recipe | moong dal vegetable kebab | healthy moong dal paneer cutlet |
Tarla Dalal
03 April, 2023
Table of Content
moong dal tikki recipe | moong dal vegetable kebab | healthy moong dal paneer cutlet | with 40 images.
moong dal tikki is a healthy Indian starter to serve. Learn to make moong dal vegetable kebab.
Cooking with very little oil can create wonders, when the other ingredients are perfectly chosen – and this moong dal vegetable kebab is a perfect example of this art.
Did you ever imagine preparing crispy, succulent moong dal tikki using such little oil? Well, see for yourself how the marvelous mix of moong dal and paneer with ragi flour and spices lends itself to the preparation of tasty moong dal vegetable kebab.
Protein-packed moong dal paneer cutlets that please the palate and maintain your bones cells!
Tips for moong dal tikki. 1.If you don't drain the water from the moong dal well, then the moong dal cutlet will not bind. Ensure you have drained the water properly. 2. Cooking tikki's on a low flame is important as we are not deep frying the tikki's. 3. Moong Dal is cooked. When you press the dal it's a little crunchy and this is the perfect texture you need to make moong dal tikki.
Enjoy moong dal tikki recipe | moong dal vegetable kebab | healthy moong dal paneer cutlet | with step by step photos.
Moong Dal and Paneer Tikki (low Calorie Snack) recipe - How to make Moong Dal and Paneer Tikki (low Calorie Snack)
Tags
Preparation Time
10 Mins
Cooking Time
15 Mins
Total Time
25 Mins
Makes
10 tikkis
Ingredients
For Moong Dal and Paneer Tikki
1/2 cup yellow moong dal (split yellow gram) , soaked for 30 minutes and drained
1/2 cup low-fat crumbled paneer (cottage cheese)
1/4 cup ragi (nachni / red millet) flour
1 tbsp grated onions
1 tsp chilli powder
1/4 tsp garam masala
1/4 tsp turmeric powder (haldi)
1/2 tsp ginger-garlic (adrak-lehsun) paste
2 tsp chaat masala
2 tbsp chopped coriander (dhania)
salt to taste
Other Ingredients For Moong Dal and Paneer Tikki
1 tsp coconut oil or oil for greasing and cooking
For Serving With Moong Dal and Paneer Tikki
Method
For moong dal and paneer tikki
- To make moong dal and paneer tikki, combine the yellow moong dal, 2 cups of water and salt in a broad non-stick pan and cover and cook on a slow flame for 7 to 8 minutes, while stirirng occasionally.
- Remove from the flame and drain very well it using a strainer.
- Transfer the cooked moong dal on a plate and cool completely.
- Add all the remaining ingredients and mix very well.
- Divide the mixture into 10 equal portions and shape each portion into a 50 mm. (2”) diameter flat round tikki.
- Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil and cook the tikkis on a slow flame using the remaining ¾ tsp of oil till they turn brown in colour from both the sides.
- Serve the moong dal and paneer tikki immediately with mint and coriander chutney.
Handy tip:
- In case you have a problem in binding the tikkis, you can add little more ragi flour.
moong dal tikki recipe | moong dal vegetable kebab | healthy moong dal paneer cutlet | Video by Tarla Dalal
Moong Dal and Paneer Tikki (low Calorie Snack) recipe with step by step photos
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like moong dal tikki recipe | moong dal vegetable kebab | healthy moong dal paneer cutlet | then see
- mixed sprouts and chana dal tikki recipe | chana dal tikki | Indian sprouted beans cutlet | healthy protein rich sprouts tikki |
- paneer pudina tikki recipe | paneer hariyali tikki | healthy paneer pudina tikki | protein rich cottage cheese tikki |
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What are Tikkis? Think starter, and tikki is one of the first options that comes to anybody’s mind! Loved by people of all age groups, tikkis are small, round or oval-shaped snacks, measuring around two or three inches in diameter. Basically, you make a dough of boiled potatoes, sprouts, dals, veggies, herbs and spices in whatever combination you like, shape them into balls, flatten them between your palms and cook them.
You can deep-fry or shallow-fry the tikkis. Each of these methods gives you a different texture. Try the Corn and Capsicum Tikki, a deep-fried delight that combines spicy capsicum with juicy corn. Paneer Tikkiis one of the most popular examples of shallow-fried tikkis. This method of frying the tikkis in broad shallow pans with lesser amount of oil is especially suitable for soft and fragile tikkis as it is easier to flip over the tikkis and cook them on both sides.
You could also make healthy versions of tikkis by using oats or nachni flour to bind the ingredients in place of mashed potato. You can also hide a lot of healthy ingredients into the tikkis, ensuring that your kids enjoy consuming these and do not throw tantrums. Check out the tasty Cheese and Broccoli Tikki, which makes kids super happy to finish off their broccoli! You can tava-cook or bake the healthy tikkis instead of frying them, to retain the nutritional advantage.
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like moong dal tikki recipe | moong dal vegetable kebab | healthy moong dal paneer cutlet | then see
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what is moong dal paneer tikki made of ? See below image of list of ingredients for moong dal tikki.
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what is moong dal paneer tikki made of ? See below image of list of ingredients for moong dal tikki.
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This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest.
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Put the yellow moong dal in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water.
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The moong dal is now clean.
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Cover and soak the dal in warm water for at least 30 minutes.
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This is what the soaked yellow moong dal looks like.
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Drain.
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Keep aside.
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This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest.
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In a broad non stick pan boil 2 cups of water.
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Add the 1/2 cup yellow moong dal (split yellow gram) , soaked for 30 minutes and drained. 1/2 cup gives 1 cup moong dal after soaking.
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Add salt to taste. We added 1/4th tsp salt.
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Mix well.
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Cover and cook on a slow flame for 7 to 8 minutes, while stirirng occasionally.
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Dal is cooked. When you press the dal it's a little crunchy and this is the perfect texture you need to make moong dal tikki. The dal should not be mushy as it will make the tikki very soft.
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Remove from the flame and drain very well it using a strainer. Remove all the water as any excess water in the dal will make shaping the cookies difficult.
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Transfer the cooked moong dal on a plate and cool completely.
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In a broad non stick pan boil 2 cups of water.
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In a deep bowl put the cooked moong dal.
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Add 1/2 cup low-fat crumbled paneer.
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Add 1/4 cup ragi (nachni / red millet) flour. Nachni flour is used as a binding agent in the recipe. Normally potatoes will be used but we have replaced with iron rich nachni flour.
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Add 1 tbsp grated onions.
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Add 1 tsp chilli powder.
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Add 1/4 tsp garam masala.
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Add 1/4 tsp turmeric powder (haldi).
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Add 1/2 tsp ginger-garlic (adrak-lehsun) paste.
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Add 2 tsp chaat masala.
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Add 2 tbsp chopped coriander (dhania).
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Add salt to taste. We added 1/2 tsp salt.
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Mix well with your hands. You will notice that the tikki binds well. This is an indication that your tikkis will really shape well and cook well.
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Divide the mixture into 10 equal portions.
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Shape each portion into a 50 mm. (2”) diameter flat round tikki. Don't make the tikkis very thick as we are going to cook it on a tava.
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In a deep bowl put the cooked moong dal.
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To make moong dal tikki recipe | moong dal vegetable tikki | healthy moong dal paneer tikki | heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
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Place the tikkis on the tava.
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Cook the bottom side of the tikkis on a slow flame for 30 to 45 seconds.
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Grease the top side of the tikkis.
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Flip over.
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Cook the other side the same way till golden brown in colour. Keep cooking and flipping till both sides are gold brown. Your moong dal tikki | moong dal vegetable tikki | healthy moong dal paneer tikki | are ready.
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Serve moong dal tikki | moong dal vegetable kebab | healthy moong dal paneer cutlet | immediately with mint and coriander chutney.
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To make moong dal tikki recipe | moong dal vegetable tikki | healthy moong dal paneer tikki | heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
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- If you don't drain the water from the moong dal well, then the moong dal cutlet will not bind. Ensure you have drained the water properly.
-
In case you have a problem in binding the tikkis, you can add little more ragi flour.
![]()
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Cooking tikki's on a low flame is important as we are not deep frying the tikki's.
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- You can pack the healthy moong dal paneer tikki for kids tiffin.
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Moong Dal is cooked. When you press the dal it's a little crunchy and this is the perfect texture you need to make moong dal tikki. The dal should not be mushy as it will make the tikki very soft.
![]()
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Drain very well it using a strainer. Remove all the water as any excess water in the dal will make shaping the cookies difficult.
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Nutrient values (Abbrv)per plate
| Energy | 48 cal |
| Protein | 2.5 g |
| Carbohydrates | 8 g |
| Fiber | 1.1 g |
| Fat | 0.7 g |
| Cholesterol | 0 mg |
| Sodium | 6.8 mg |
Click here to view Calories for Moong Dal and Paneer Tikki (low Calorie Snack)
The Nutrient info is complete
n_katira
March 13, 2025, midnight
Good mouthfeel of moong dal and tastes great with green chutney. 2 tikkis is quiet satiating.
cherry
March 13, 2025, midnight
can we use besan instead of ragi flour
Tarla Dalal
March 13, 2025, midnight
Yes, you can use besan, but remember to cook the tikkis on a slow flame. Prefer to roast the besan slightly before using so it doesn''t have a raw smell.
shreya_the foodie
March 13, 2025, midnight
Wow! these kebabs are amazing! the texture is quite similar to the non veg seekh kebabs and its loaded with protein! great recipe!
nitika12
March 13, 2025, midnight
this one is great and very easy to make
Archana M
March 13, 2025, midnight
Yummy,tasty and healthy tikkis. Perfectly spiced. Superb in taste with crunchy moong dal at every bite.
Foodie #649437
March 13, 2025, midnight
Love this recipe.
Tarla Dalal
March 13, 2025, midnight
We are delighted you loved the Moong Dal and Paneer Tikki recipe. Please keep posting your thoughts and feedback. Happy Cooking.
Ayesha
March 13, 2025, midnight
Can we use besan(bengal gram flour)instead of ragi flour
Tarla Dalal
March 13, 2025, midnight
Hi Ayesha, Yes you can sue besan instead of ragi.
sonali
March 13, 2025, midnight
Just loved it!! I am happy i can now enjoy a high protein low carb starter more often. With green chutney it makes a fab combo... Being made with dal and paneer, it is quite satiating too. Two of these tikkis and a bowl of soup can easily make a meal.
Tarla Dalal
March 13, 2025, midnight
Hi Sonali, we are delighted you loved the Moong Dal and Paneer Tikki recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
Pallavi
March 13, 2025, midnight
I''m pregnant and I tried this recepie by adding cheese in the mix. The tikki came out very tasty and my husband who usually doesn''t like my cooking, just loved the tikkis and couldn''t stop asking for more. thanq tarlaji
Tarla Dalal
March 13, 2025, midnight
Hi pallavi, The twist sounds amazing! We are delighted you loved the recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking!
Change Your World
March 13, 2025, midnight
i was frantically searching for a low cal recipe for my evening snack. was tired salads and sprouts..this is amazing....i loved it...thnq so much??
Mariya IR
March 13, 2025, midnight
If i dont want to eat paneer what shud be the substitute??
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