Moong Sprouts and Sweet Potato Cutlet Recipe: A Healthy, Protein-Packed Tea Time Delight
This Moong Sprouts and Sweet Potato Cutlet recipe is an absolutely delightful tea-time snack that’s not only delicious but also packed with nutrition. With the goodness of sprouted green moong and the sweetness of tender boiled sweet potatoes, this recipe provides a healthy alternative to traditional fried snacks. It’s a protein-rich dish that’s both filling and satisfying. Plus, it’s quick and easy to make, taking just 30 minutes from start to finish!
The cutlets are crispy on the outside and soft on the inside, with the added bonus of flavor-packed spices like turmeric, red chili powder, and cumin. For extra texture, you can add peanuts or crisp vegetables such as carrots and beans, enhancing the crunch factor. Whether you choose to shallow fry or bake them, these cutlets will still be equally delicious, making them a versatile choice for health-conscious snack lovers. Pair them with green chutney and a dollop of tomato ketchup for an irresistible treat that will delight your taste buds.
Moong Sprouts and Sweet Potato Cutlet Recipe – A Perfect Snack for All Ages
Cuisine:
Indian
Course:
Snack
Diet:
Vegetarian
Ingredients for Moong Sprouts and Sweet Potato Cutlets:
| Ingredient Name | Quantity |
|---|---|
| Green Moong Sprouts | 1/2 cup |
| Sweet Potato (boiled and mashed) | 1 cup |
| Instant Oats (Oatmeal) | 4 tablespoons |
| Ginger Garlic Paste | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Red Chilli Powder | 1/2 teaspoon |
| Garam Masala Powder | 1/2 teaspoon |
| Cumin Powder (Jeera) | 1/2 teaspoon |
| Amchur (Dry Mango Powder) | 1/4 teaspoon |
| Salt | To taste |
| Oil | For deep or shallow frying |
Nutritional Information (Approximate per serving):
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 180 kcal |
| Protein | 5 g |
| Carbohydrates | 28 g |
| Fiber | 6 g |
| Fat | 4 g |
| Sodium | 200 mg |
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Instructions:
-
Prepare Moong Sprouts Paste:
- Begin by blending the moong sprouts into a coarse paste using a mixer or food processor. It’s important not to add too much water, as the paste should remain thick and not runny.
- Once blended, transfer the moong sprouts paste into a mixing bowl.
-
Mix Ingredients:
- To the bowl of moong sprouts paste, add the boiled and mashed sweet potato, instant oats, ginger garlic paste, and all the ground spices: turmeric powder, red chili powder, garam masala, cumin powder, and amchur powder.
- Season the mixture with salt to taste.
- Using your hands or a spoon, mix all the ingredients thoroughly until you achieve a consistent dough-like texture.
-
Let the Mixture Rest:
- Set the mixture aside for about 15 minutes. This resting time allows the oats to absorb moisture and bind the ingredients together, making it easier to shape into cutlets.
-
Shape the Cutlets:
- After resting, divide the mixture into small portions and shape them into round, flat patties or tikkis.
-
Fry the Cutlets:
- Heat enough oil in a kadai or frying pan, depending on whether you are shallow frying or deep frying.
- Once the oil is hot, carefully slide the cutlets into the oil.
- Fry on medium heat until golden brown and crisp on both sides (about 3-4 minutes per side). Be sure not to overcrowd the pan so that the cutlets cook evenly.
- If you prefer a healthier option, you can shallow fry the cutlets, or even bake them in the oven at 375°F (190°C) for 20-25 minutes, flipping halfway through.
-
Serve:
- Once the cutlets are perfectly golden and crisp, remove them from the oil and drain excess oil on a paper towel.
- Serve them hot with a side of green chutney and tomato ketchup for the ultimate tea-time indulgence.
Tips for Best Results:
- Add Crunch: To give the cutlets a delicious crunch, feel free to mix in some finely chopped vegetables like carrots, beans, or bell peppers. You can also add crushed peanuts for an extra texture.
- Baking Option: If you prefer to bake the cutlets for a healthier alternative, preheat your oven to 375°F (190°C) and bake the cutlets on a parchment-lined baking sheet for 20-25 minutes. Flip them halfway through for even browning.
- Spice it Up: If you like a little extra heat, add more red chili powder or even finely chopped green chilies to the mixture.
Why You’ll Love Moong Sprouts and Sweet Potato Cutlets:
These cutlets are not just a perfect snack, but they also make a great addition to any meal. The combination of moong sprouts and sweet potatoes makes them incredibly nutrient-dense and filling. They are high in protein and fiber, which helps to keep you full longer. Plus, they’re low in calories, making them a great option for anyone looking to enjoy a healthy snack without the guilt.
Whether you’re looking for a tasty snack for your family or preparing a dish for guests, this Moong Sprouts and Sweet Potato Cutlet recipe will not disappoint. It’s versatile, quick, and super easy to make, even on busy days.
Try it Today:
These cutlets are perfect for tea time, evening snacks, or even as a starter for a larger Indian meal. With their rich flavors, texture, and nutrition, they are a treat that everyone will enjoy, especially when paired with your favorite chutney or sauce!
Enjoy this healthy, flavorful, and satisfying snack with your loved ones, and make your tea-time moments even more special with these crispy Moong Sprouts and Sweet Potato Cutlets!
Note: The recipe can easily be adapted for other dietary preferences. For a gluten-free version, simply substitute the instant oats with gluten-free oats or breadcrumbs.
