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Sprouted Moong and Paneer Tikki
Lunch • India
How to Make Sprouted Moong and Paneer Tikki (Traditional & Healthy Version)
Sprouted Moong and Paneer Tikki is a delightful North Indian snack that brings together the protein-rich goodness of moong sprouts and paneer (Indian cottage cheese). Traditionally enjoyed across households, especially in Punjab and Delhi, these tikkis are a popular choice for lunch or as a light meal during festive gatherings. The combination of sprouted moong and paneer makes these tikkis crispy on the outside and soft on the inside, offering a wholesome, satisfying bite with every serving. This Indian tikki recipe is not just delicious but also packed with nutrition. The use of minimal oil and whole spices brings out authentic Indian flavors while keeping the dish light and easy to digest. Sprouted moong is renowned for its high protein and fiber content, while paneer adds creaminess and extra protein. Served hot off the tawa, these tikkis are often paired with green chutney or dahi (curd), making them a favorite during festivals like Holi or as a nutritious lunchbox treat. Their mild spices and earthy taste make them suitable for all age groups, offering a healthy alternative to deep-fried snacks.
Ingredients(for 3 medium-sized tikkis per serving)
- 1 cup Sprouted moong (hara moong sprouts)
- 1/2 cup Paneer (fresh, grated)
- 1 medium Boiled potato (aloo, mashed)
- 1 small Onion (finely chopped, pyaaz)
- 1 Green chili (finely chopped, hari mirch) - optional
- 1/2 inch Ginger (finely grated, adrak)
- 2 tbsp Coriander leaves (finely chopped, dhania)
- 1/2 tsp Cumin powder (jeera powder)
- 1/4 tsp Garam masala
- 1/4 tsp Red chili powder (lal mirch) - optional
- 2 tbsp Atta (whole wheat flour) (for binding)
- to taste Salt (namak)
- 2 tsp Oil (for shallow frying)
Instructions
- 1
In a large mixing bowl, combine sprouted moong, grated paneer, and mashed boiled potato.
3 minutes
Ensure moong sprouts are well drained to avoid soggy tikkis.
- 2
Add finely chopped onion, green chili, ginger, coriander leaves, cumin powder, garam masala, red chili powder (if using), and salt.
4 minutes
Mix all ingredients evenly for a balanced flavor.
- 3
Add atta gradually and mix well to form a soft dough. The mixture should be firm enough to shape into tikkis.
2 minutes
Use more atta if the mixture feels sticky.
- 4
Divide the mixture into equal portions and shape each into flat, round tikkis.
3 minutes
Moisten your palms with water or oil to shape tikkis easily.
Why This Dish is Healthy
Sprouted Moong and Paneer Tikki is a healthy choice because it uses high-protein sprouts, low-fat paneer, and whole grains, avoiding deep-frying and refined ingredients. The recipe emphasizes fresh, natural ingredients, making it suitable for weight management, diabetes, and overall wellness. It’s rich in fiber, protein, and minerals, ensuring satiety without excess calories, perfect for those aiming for a healthy Indian lunch.
Sprouted moong is a powerhouse of plant-based protein, dietary fiber, and essential vitamins like folate and vitamin C, supporting muscle health and digestion. Paneer adds more protein and calcium, beneficial for bone strength. Whole wheat atta offers complex carbohydrates and micronutrients. The dish is low in saturated fat due to shallow frying and provides antioxidants from fresh herbs and spices. This makes it a nutrient-dense, balanced meal for vegetarians and fitness enthusiasts.
Pro Tips
- 💡Sprout moong at home for freshest nutrition.
- 💡Use homemade paneer for the softest texture.
- 💡Add a pinch of amchur (dry mango powder) for tangy flavor.
Storage & Serving
Store leftover tikkis in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa for best texture. Avoid microwaving to maintain crispiness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
