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Luke Coutinho (Designed by Priyanka Vithlani, Meal planning analyst)

Power packed Protein Snack: Crunchy SPROUTS TIKKI

Easy to make power packed snack rich in fiber and protein, can be served as a side dish/snack for the family to relish or packed in children meal boxes too.
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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 8 small tikki
Course: Appetizer, Side Dish
Cuisine: Indian
Calories: 54
Ingredients Equipment Method Notes

Ingredients
  

  • 1/2 cup Semi boiled sprouted green moong
  • 1.5 tbsp Coriander leaves
  • 1.5 tbsp Mint leaves
  • 1/2 tbsp Sattu flour
  • As required Salt
  • A pinch Asafoetida
  • 1/2 tsp Green chilli paste
  • 1 tbsp Sesame seeds roasted
  • 1/2 cup Vegetables of choice carrots, beans, peas, cabbage - stir fry lightly and mash
  • 1 tbsp Cold pressed coconut oil
  • As required Water

Equipment

  • Pan/cast iron tawa
  • Mixing bowl

Method
 

  1. Mash the semi boiled sprouts.
  2. Transfer in a bowl and mix it with mint leaves, sattu flour, green chili paste, salt, sesame seeds (crushed), vegetables and coriander leaves.
  3. Mix thoroughly and make round balls from this mixture in shape of tikkis.
  4. Take a plate and place some chopped coriander and mint leaves (1/2 tbsp both) in it. Roll the tikkis in this mixture.
  5. Take a pan, keep it on medium flame and heat coconut oil. Pan fry these tikkis until golden brown in colour from both the sides.
  6. Serve hot with your favourite chutney.

Notes

  • Sprouting converts the complex nutrients stored in the seeds into a form that can be easily digested.
  • The inactive enzymes present in the seeds also become active after sprouting thereby enabling easier absorption.
  • Sesame seeds contain abundance of vitamin B6, thiamine, and niacin among vitamins, and calcium, copper, magnesium, iron, and phosphorus among minerals.
  • Adding variety of vegetables makes it rich in fibre.
  • Moringa chutney gives the punch of protein, iron, vitamin B6 and antioxidants. (moringa chutney: https://staging.lukecoutinho.com/download/Moringa-chutney.pdf)
  • Enjoy the monsoon with a complete healthy delicacy that satisfies the taste buds.