Diabetic Friendly Moong Sprout Cutlet Recipe
When you’re craving a healthy snack that’s also diabetic-friendly, these Moong Sprout Cutlets come to the rescue! Packed with the goodness of green moong sprouts and oats, these cutlets are not only nutritious but also make for a delicious, guilt-free indulgence. Whether you’re looking for a savory snack, a side dish, or an appetizer for your next party, this recipe is a perfect choice. With a few simple ingredients, you can whip up these cutlets in no time and enjoy them with a zesty dip or a cup of masala chai.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Green Moong Sprouts (parboiled) | 2 cups |
| Spring Onion Greens (finely chopped) | 1/2 cup |
| Instant Oats (Oatmeal) | 1 cup |
| Ginger (roughly chopped) | 1 inch |
| Green Chilli (roughly chopped) | 1 |
| Coriander Powder (Dhania) | 1/2 teaspoon |
| Garam Masala Powder | 1/2 teaspoon |
| Sunflower Oil (for shallow frying) | As needed |
| Salt | To taste |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Cuisine: Indian
Course: Snack
Diet: Diabetic Friendly
Instructions:
-
Cook the Moong Sprouts:
Start by cooking the sprouted green moong dal. In a pressure cooker, add 2 cups of parboiled moong sprouts with 1/4 cup of water and a pinch of salt. Close the lid and cook for 2 whistles. Turn off the heat and let the pressure release naturally. -
Make the Moong Sprout Paste:
Once the sprouts are cooked, set aside a handful of the parboiled moong for later. Take the remaining cooked sprouts and add them to a blender along with the chopped ginger and green chili. Blend everything into a smooth mixture. -
Prepare the Cutlet Mixture:
Transfer the ground moong sprout mixture into a mixing bowl. To this, add the chopped spring onion greens, oats, coriander powder, garam masala powder, and salt. Mix everything thoroughly until all the ingredients are well combined and form a dough-like consistency. -
Shape the Tikkis:
With your hands, take small portions of the mixture and shape them into round, flat tikkis (cutlets). You can make them as big or small as you like, but keeping them medium-sized ensures they cook evenly. -
Pan-Fry the Tikkis:
Heat a flat skillet or frying pan over medium flame. Lightly grease the surface with sunflower oil. Once the oil is hot, place a batch of tikkis on the pan. Let them cook on one side until they turn golden brown and crisp (approximately 4-5 minutes). Flip the tikkis and cook the other side until it’s golden and crispy too. Each tikki will take around 10 minutes to cook perfectly, so be patient and check for a golden-brown crust. -
Serve and Enjoy:
Once cooked, remove the tikkis from the pan and drain on a paper towel to remove any excess oil. Serve these Diabetic Friendly Moong Sprout Cutlets hot, along with a tangy dip, tomato sauce, or chutney of your choice. Pair them with a steaming cup of masala chai for a delightful evening snack. -
Optional – Make it into a Chaat:
If you’re feeling adventurous, you can turn these cutlets into a delicious chaat. Simply crumble the tikkis into a bowl and top with chopped onions, fresh chutneys (like mint or tamarind), sev, and a sprinkle of chaat masala. This makes for a fun and flavorful twist that can be served as a party appetizer.
Nutrition Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~150 |
| Carbohydrates | 18g |
| Protein | 8g |
| Fat | 6g |
| Fiber | 4g |
| Sugar | 2g |
| Sodium | 200mg |
Tips & Variations:
- Add More Veggies: If you want to increase the veggie content, consider adding finely chopped carrots, peas, or bell peppers to the cutlet mixture.
- Make it Vegan: This recipe is naturally vegetarian and can be made vegan by using plant-based oil and omitting any dairy-based dips.
- Spice it Up: For an extra kick, add some red chili powder or a dash of black pepper to the mixture before frying.
- Grilling Option: If you want a lighter option, you can grill the tikkis instead of shallow frying them. Just brush them with a little oil and grill them on both sides until golden and crispy.
These Moong Sprout Cutlets are not just a treat for those with diabetes, but for anyone looking to enjoy a healthy and delicious snack. With their high protein, fiber, and low glycemic index, they are an excellent choice for regulating blood sugar levels while satisfying your cravings. Enjoy them as a snack, side dish, or appetizer, and let the flavor do the talking!
