Sweet Potato And Moong Sprouts Cutlet Recipe
Description:
This Sweet Potato and Moong Sprouts Cutlet is a nutritious, easy-to-make appetizer that’s packed with healthy carbs and proteins. It’s perfect for a light meal or snack, offering a delicious blend of flavors from sweet potatoes, moong sprouts, and an array of aromatic spices. Crispy on the outside and soft on the inside, these cutlets are a healthy and appetizing choice for any occasion.
Cuisine: Indian
Course: Appetizer
Diet: Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Sweet Potato | 300 grams |
| Green Moong Sprouts | 1 cup |
| Poha (Flattened Rice) | 1/2 cup, coarsely ground |
| Coriander (Dhania) Leaves | 1/4 cup, finely chopped |
| Onion | 1/2, finely chopped |
| Mint Leaves (Pudina) | 2 tablespoons, finely chopped |
| Green Chillies | 1 teaspoon, crushed |
| Ginger | 1 inch, grated |
| Amchur (Dry Mango Powder) | 1/2 teaspoon |
| Kashmiri Red Chilli Powder | 1 teaspoon |
| Salt | To taste |
| Oil | As needed for shallow frying |
| Purple Cabbage | 1 cup, shredded |
| Chaat Masala Powder | As required |
| Lemon Wedges | As required |
Preparation Time: 30 minutes
Cooking Time: 25 minutes
Total Time: 55 minutes
Serves: 4-6 people
Instructions:
-
Prepare the Sweet Potato:
Start by washing, peeling, and cooking the sweet potatoes until soft. A pressure cooker works great for this task—cook for 3-4 whistles, or until tender. -
Mash the Sweet Potato:
Once the sweet potatoes are cooked, allow them to cool slightly. Mash them thoroughly and set aside in a large mixing bowl to cool completely. -
Cook the Moong Sprouts:
In a small pot, cook the green moong sprouts with a pinch of salt and a little water until they become tender. Once done, drain the water and pat dry the sprouts with a kitchen towel to remove excess moisture. -
Mix the Ingredients:
Add the cooked moong sprouts to the mashed sweet potato. Then, add the coarsely ground poha, finely chopped coriander leaves, onions, mint leaves, green chillies, grated ginger, amchur powder, red chilli powder, and salt to taste. Mix everything well until all ingredients are thoroughly combined. -
Rest the Mixture:
Allow the mixture to rest for about 20-30 minutes. This step helps the flavors to meld together, creating a more delicious cutlet. -
Shape the Cutlets:
After the resting period, shape the mixture into small tikkis or cutlets using your hands. Ensure they are of even size to cook evenly. -
Shallow Fry the Cutlets:
Heat a little oil in a preheated pan over medium heat. Place the shaped cutlets onto the pan and shallow fry them on both sides until they turn golden brown and crispy. This should take about 3-4 minutes on each side. -
Drain Excess Oil:
Once the cutlets are cooked, transfer them onto a plate lined with absorbent paper to drain any excess oil. -
Serve:
To serve, place the crispy sweet potato and moong sprouts cutlets on a bed of shredded purple cabbage. Sprinkle a little chaat masala powder over the top and garnish with a wedge of lemon. -
Enjoy:
These cutlets can be enjoyed on their own or served with a tangy Dhaniya Pudina Chutney and sweet Date Tamarind Chutney for an added burst of flavor. They make a perfect appetizer or snack!
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 120-150 kcal |
| Protein | 4-5 grams |
| Carbohydrates | 25-30 grams |
| Fiber | 4 grams |
| Fat | 4-6 grams |
| Sodium | 150-200 mg |
| Vitamin A | 50-60% of DV |
| Vitamin C | 10-15% of DV |
| Iron | 6-8% of DV |
Tips & Variations:
- Make It Gluten-Free: For a gluten-free version, make sure the poha is gluten-free or use rice flour as a binding agent.
- Add More Veggies: For added nutrition, you can incorporate grated carrots or peas into the mixture.
- Air Fryer Option: For a healthier alternative, you can air fry these cutlets at 180°C (350°F) for 12-15 minutes, flipping them halfway through for even crispness.
- Spice Level: Adjust the green chillies and red chilli powder to suit your spice preference. You can even add a pinch of garam masala for a richer flavor.
- Storage: These cutlets can be made ahead of time and stored in the refrigerator for 2-3 days. Reheat them in a pan or oven for a quick snack or appetizer.
This Sweet Potato and Moong Sprouts Cutlet recipe is the perfect balance of taste and nutrition. It’s light yet filling, making it an excellent choice for any occasion. Whether you’re looking for a quick snack or a healthy appetizer to serve guests, these cutlets are sure to delight!
