Snacks
Moong Sprout Tikki
Pan-seared patties of coarsely ground sprouted moong with almost no binder. Crisp outside, and 7 g of protein a serving.
140
kcal
7g
protein
20g
carbs
4g
fat
Per serving · makes 3 · 25 minutes
Ingredients
- •2 cups sprouted moong
- •1 boiled potato, small, grated
- •2 tbsp besan
- •1 green chilli, 1 inch ginger, chopped fine
- •2 tbsp coriander, chopped
- •1 tsp chaat masala, 1/2 tsp cumin powder, salt to taste
- •2 tsp oil for pan-searing
Method
- 1.Pulse the sprouts in a grinder to a coarse paste. Do not make it smooth, the texture is the point.
- 2.Mix with the potato, besan, chilli, ginger, coriander and spices. It should just hold together.
- 3.Shape into 9 flat patties and chill 10 minutes so they firm up.
- 4.Sear in a non-stick pan on medium with the oil, 4 minutes a side, until crisp and deeply golden.
Coach’s note
Ten minutes in the fridge before they hit the pan is what stops them breaking. Warm mixture plus hot pan equals a tikki that falls apart on the first flip.
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