International Cuisine

Crispy Sweet Potato and Moong Sprouts Cutlets Recipe

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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:

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8. Drain Excess Oil:
    Once the cutlets are cooked, transfer them onto a plate lined with absorbent paper to drain any excess oil.

  9. 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.

  10. 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!

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