Moong Sprouts Tikki

Moong Sprouts Tikki is a wholesome tikki made with moong sprouts, peas and potatoes, and a blend of spices. If you were never a fan of sprouts, your opinion is going to change after this one. I strongly believe that healthy stuff should be yummy too, only then we can sustain on it for long, and hence my tryst to create good recipes using healthy ingredients. 

Moong Sprouts are one of my favorite source of protein, be it as a dosa, or sprouts chat, or a simple salad. I keep looking for ways to incorporate it in my meals. If you are a regular reader here, or follow me on instagram, you must have seen me making snacks every evening, this recipe comes from one such evening experiments. This was one of my best snack creations so far, and we loved it. 


  • 1 1/2 cup Sprouted Moong beans
  • ½ cup Frozen Green Peas
  • 1 Big Sized Boiled Potato
  • ¼ cup Gram Flour / Chickpeas Four / Besan
  • handfull Coriander Leaves, chopped
  • 1/2 green chilli
  • 1/2 tsp ginger grated
  • 1/2 tsp coriander powder
  • 1/2 tsp chat masala
  • 1/4 tsp dry mango powder / amchoor
  • 1/2 tsp red chilli powder
  • salt to taste
  • breadcrumbs from 1 slice brown bread
  • Cooking oil, for shallow frying


  1. Keep aside a tbsp each of moong and peas, and keep aside.
  2. Make a coarse paste of moong sprouts, matar, green chilli, and ginger. 
  3. In a large bowl, mash the potatoes, and then add the moong / peas paste. 
  4. Add the rest of the ingredients, except the gram flour, and mix well. 
  5. Add the gram flour, so that you get a pliable mixture, a little softer than a roti dough. 
  6. Oil your hands, take 2 inch diameter sized balls of the mixture, and make neat flat balls. 
  7. Coat these cutlets with the bread crumbs all over, and set aside. Repeat for the complete mix. 
  8. Grease a flat non stick pan / tawa using 1 tbsp of oil, and fry the cutlets in it. 
  9. Turn and fry till both sides turn brown, depending on how crispy you like. 
  10. Serve it with ketchup and some thinly sliced onions mixed with 1 tsp chat masala and chopped coriander. 


  • Adjust the proportions of moong to potato and peas, as you like, just dont make them too soggy. 
  • Use a mix of breadcrumbs and sooji for coating,  if you don’t like using bread much , or just sooji is also good. 

Print Friendly, PDF & Email