Power packed Protein Snack: Crunchy SPROUTS TIKKI

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Power packed Protein Snack: Crunchy SPROUTS TIKKI

Power packed Protein Snack: Crunchy SPROUTS TIKKI

Luke Coutinho (Designed by Priyanka Vithlani, Meal planning analyst)
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.
5 from 2 votes
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Course Appetizer, Side Dish
Cuisine Indian
Servings 8 small tikki
Calories 54 kcal


  • Pan/cast iron tawa
  • Mixing bowl


  • 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


  • Mash the semi boiled sprouts.
  • Transfer in a bowl and mix it with mint leaves, sattu flour, green chili paste, salt, sesame seeds (crushed), vegetables and coriander leaves.
  • Mix thoroughly and make round balls from this mixture in shape of tikkis.
  • Take a plate and place some chopped coriander and mint leaves (1/2 tbsp both) in it. Roll the tikkis in this mixture.
  • 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.
  • Serve hot with your favourite chutney.


  • 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://www.lukecoutinho.com/download/Moringa-chutney.pdf)
  • Enjoy the monsoon with a complete healthy delicacy that satisfies the taste buds.


Calories: 54kcalProtein: 4.2gFat: 1.8gFiber: 2.3g
Keyword traditional
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