Sweet Potato and Moong Sprouts Cutlet Recipe: A Healthy Indian Appetizer
The Sweet Potato and Moong Sprouts Cutlet is a delightful and nutritious appetizer that combines the earthy sweetness of boiled sweet potatoes with the fresh, crunchy texture of green moong sprouts. This vegetarian dish is not only a treat for your taste buds but also an excellent source of fiber, vitamins, and minerals. Perfect for those looking for a healthy yet flavorful snack, these cutlets are ideal for serving at parties, as a starter, or even as a light meal.
In this recipe, the cutlets are made with a variety of fresh ingredients including coriander, mint, and green chilies, creating a fragrant and savory flavor profile. They are shallow-fried to a crispy golden brown on the outside while remaining soft and flavorful on the inside. To complete the dish, the cutlets are served on a bed of shredded purple cabbage, sprinkled with chaat masala, and accompanied by lemon wedges for an added zing. This recipe pairs perfectly with Dhaniya Pudina Chutney and Date Tamarind Chutney, enhancing its authentic Indian taste.
Ingredients
This simple list of ingredients creates a flavorful, healthy appetizer perfect for any occasion.
| Ingredient | Quantity |
|---|---|
| Sweet Potato | 300 grams |
| Green Moong Sprouts | 1 cup |
| Poha (Flattened Rice) – Coarsely Ground | 1/2 cup |
| Coriander Leaves (Dhania) – Finely Chopped | 1/4 cup |
| Onion – Finely Chopped | 1/2 medium |
| Mint Leaves (Pudina) – Finely Chopped | 2 tablespoons |
| Green Chilies – Crushed | 1 teaspoon |
| Ginger – Grated | 1 inch piece |
| Amchur (Dry Mango Powder) | 1/2 teaspoon |
| Kashmiri Red Chilli Powder | 1 teaspoon |
| Salt | To taste |
| Sunflower Oil | For shallow frying |
| Purple Cabbage – Shredded | 1 cup |
| Chaat Masala Powder | To sprinkle |
| Lemon Wedges | For serving |
Preparation Time: 30 minutes
Cooking Time: 25 minutes
Total Time: 55 minutes
Servings: 5
Instructions
Follow these simple steps to make delicious Sweet Potato and Moong Sprouts Cutlets that everyone will love!
-
Prepare the Sweet Potatoes
Wash, peel, and cook the sweet potatoes until they are soft. You can use a pressure cooker to speed up the process. Once done, mash the sweet potatoes in a large mixing bowl and let them cool down completely. -
Cook the Moong Sprouts
In a separate pan, cook the green moong sprouts with a little water and a pinch of salt until they become tender. Once cooked, drain any excess water and pat the sprouts dry with a kitchen towel to remove any moisture. -
Combine the Ingredients
Add the cooked sprouts into the bowl with mashed sweet potatoes. Now, add the ground poha, finely chopped coriander, onions, mint leaves, crushed green chilies, grated ginger, amchur powder, red chili powder, and salt to taste. Mix everything together until it is well combined. -
Rest the Mixture
Set the mixture aside for 20 to 30 minutes. This resting time allows the flavors to meld and enhances the taste of the cutlets. -
Shape the Cutlets
After the resting period, shape the mixture into small round tikkis or cutlets, as desired. Set them aside on a plate. -
Shallow Fry the Cutlets
Heat a little sunflower oil in a preheated pan over medium heat. Once hot, place the shaped cutlets onto the pan. Shallow fry them on both sides until they are golden brown and crispy. This should take about 5 to 6 minutes per side. Once cooked, remove the cutlets and place them on a plate lined with oil-absorbent paper to drain 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 on top and garnish with lemon wedges. These cutlets pair beautifully with Dhaniya Pudina Chutney and Date Tamarind Chutney as a refreshing dip.
Serving Suggestions
The Sweet Potato and Moong Sprouts Cutlet is a versatile dish that can be served in many ways. It is perfect as a starter for dinner parties, served as a snack with tea, or included in a healthy meal. The crunchy texture, combined with the soft inside and tangy chutneys, creates a delightful bite. You can also try serving it with a side of your favorite Indian dips or a fresh cucumber salad for added crunch.
Nutritional Information
Here’s a quick look at the nutritional benefits of this healthy dish. While the exact values will vary depending on ingredient sizes, serving portions, and frying method, this recipe is generally low in calories and high in fiber.
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~120-150 kcal |
| Protein | ~3g |
| Carbohydrates | ~20g |
| Fiber | ~4g |
| Fat | ~4g |
| Sodium | ~150 mg |
| Potassium | ~400 mg |
Note: Nutritional values are estimates based on ingredients and may vary based on preparation and portion sizes.
Tips & Variations
- Spice Level: Adjust the heat of the cutlets by increasing or decreasing the number of green chilies.
- Baking Option: For a healthier version, bake the cutlets in a preheated oven at 375°F (190°C) for 20-25 minutes or until golden brown, flipping halfway through.
- Additional Vegetables: You can add finely chopped carrots or peas to the mixture for more nutrition and texture.
- Gluten-Free: This recipe is naturally gluten-free. Just ensure that the poha you use is gluten-free.
- Herb Variations: Experiment with different herbs like parsley or basil in place of mint for a unique twist on the flavors.
Conclusion
This Sweet Potato and Moong Sprouts Cutlet recipe is a fantastic way to enjoy a nutritious, plant-based appetizer that’s packed with flavor. The combination of sweet potatoes, fresh sprouts, and spices creates a perfectly balanced snack. Whether you’re looking to serve it at a party, enjoy a healthy snack, or create a light meal, this cutlet is sure to be a hit. The addition of purple cabbage and chaat masala elevates the presentation and flavor, making it both a visually appealing and satisfying dish.
