Go Back

Soya Moong Sprouts Tikki

Kannan
Soya Moong Sprouts Tikki is a protein-rich and healthy shallow-fried tikki made using soya chunks, green moong sprouts and spinach
Prep Time 20 minutes
Cook Time 6 minutes
Total Time 26 minutes
Course Appetizer
Cuisine Indian
Servings 20 Tikki

Ingredients
  

  • cups Soya Chunks
  • ½ cup Green Moong Sprouts
  • 150 grams Spinach or Palak
  • 1 Onion
  • 5 cloves Garlic
  • 1 inch Ginger
  • 2 Green Chillies
  • 3-4 tbsp Rice Flour
  • 3 tbsp Gram Flour or Besan
  • 1 tbsp Corn Flour
  • tsp Red Chilli Powder
  • tsp Coriander Powder
  • 1 tsp Jeera Powder
  • ½ tsp Garam Masala
  • ½ tsp Kitchen King Masala
  • ½ tsp Chaat Masala
  • ½ tsp Rock Salt or Kala Namak
  • Handful Fresh Coriander Leaves
  • Handful Fresh Mint Leaves
  • Salt to taste
  • Oil for shallow-frying

Instructions
 

  • Boil 2 cups water in a pan and switch off the flame. Add the soya chunks and let it soak for 5 to 6 minutes.
  • Drain the water from soya chunks and now rub and rinse in clean water for 3 times.
  • Squeeze the soya chunks thoroughly and get rid of all the excess water in it. Keep it aside.
  • Blanch the spinach in boiling hot water for 2 minutes. Drain the water and transfer to ice cold water to stop the cooking process and retain the colour.
  • Squeeze out all the excess water from the spinach and keep aside.
  • In mixer jar, add the chopped onion, garlic, ginger, green chillies, coriander and mint leaves and grind.
  • Next add the green moong sprouts and pulse grind.
  • Finally add the soya chunks and blanched spinach/ palak. Grind well to a smooth paste. Do not add water.
  • Transfer the ground paste to a bowl and add all the dry spices, salt, rice flour, gram flour and corn flour. Mix well and bring it together into a smooth and non-sticky dough.
  • Let the dough rest for 5-10 minutes.
  • Now take a small chapati sized dough and roll and then flatten. Roll the edges over counter top. Prepare tikkis with the remaining dough.
  • Heat a skillet and add oil to it (for shallow frying). Place the tikkis in skillet with gap in between. Cook on low to medium flame till one side is golden brown.
  • Now carefully flip the tikkis. Cook the other side as well till golden brown. Transfer to a tissue paper to absorb any excess oil.
  • Cook all the remaining tikkis in same way. Serve with green chutney and mayo dip and a salad by side.

Notes

  • Soak soya chunks in boiling hot water for 5 minutes and rinse thoroughly three more times to get rid of the processed smell from soya chunks.
  • Make sure to squeeze out all the water from soya chunks and spinach thoroughly. If there is excess water, dough will be sticky and will be difficult to roll them.
  • If your dough is still sticky, add one or two additional tablespoons of rice flour.
  • Rice flour gives the crispness to the tikki, so do not skip this ingredient.
  • You can also make spinach puree separately and mix with the dough.
  • These tikkis can be deep fried or air-fried as well.
  • You can make a complete meal out of these tikkis by adding them into a kathi roll.
Keyword Aloo Tikki, Diet, Green Moong Sprouts, Hara Bhara Kebab, Healthy Snack, Kabab, Kebab, Protein-Rich, Soya Chunks Kebab, Soya Moong Sprouts Tikki, Soya Recipes, Soya Tikki, Spinach, Weight loss