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
- •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)
- •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)
- •2 tbsp Atta (whole wheat flour) (for binding)
- •to taste Salt (namak)
- •2 tsp Oil (for shallow frying)
Step-by-step instructions
Step 1 · In a large mixing bowl
In a large mixing bowl, combine sprouted moong, grated paneer, and mashed boiled potato.
Step 2 · Add finely chopped onion
Add finely chopped onion, green chili, ginger, coriander leaves, cumin powder, garam masala, red chili powder (if using), and salt.
Step 3 · Add atta gradually and mix well to form a soft dough
Add atta gradually and mix well to form a soft dough. The mixture should be firm enough to shape into tikkis.
Step 4 · Divide the mixture into equal portions and shape each into flat
Divide the mixture into equal portions and shape each into flat, round tikkis.
Step 5 · Heat a non-stick tawa on medium flame
Heat a non-stick tawa on medium flame. Drizzle a little oil and place the tikkis on the tawa.
Step 6 · Cook each side for 3-4 minutes until golden brown and crisp
Cook each side for 3-4 minutes until golden brown and crisp, flipping as needed.
Step 7 · Serve hot with green chutney or dahi
Serve hot with green chutney or dahi.
Why this recipe 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.
A note on tradition
Sprouted Moong and Paneer Tikki is a modern twist on the classic Indian tikki, popular especially in North Indian cities like Delhi, Amritsar, and Chandigarh. Tikkis are a staple street food and often served at home during festivals like Holi and Diwali, symbolizing celebration and togetherness. The addition of sprouts and paneer reflects the evolving focus on health in Indian homes, making this dish both traditional and contemporary.