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.
Equipment
- Pan/cast iron tawa
- Mixing bowl
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
Instructions
- 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.
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://www.lukecoutinho.com/download/Moringa-chutney.pdf)
- Enjoy the monsoon with a complete healthy delicacy that satisfies the taste buds.
Nutrition
Calories: 54kcalProtein: 4.2gFat: 1.8gFiber: 2.3g
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