Moong Dal Tikki

This is perfect for those evening's when you want a quick snack , or for an early dinner . It is a great protein and fiber rich meal - can be amped up to a makeshift burger , or a wrap for the days you feel a bit more hungry .

Estimated nutrient information

• Calories: ~ 105 kcal approx

• Protein: ~ 4-5 grams

• Carbohydrates: ~ 10-12 grams

• Fiber: ~ 2-3 grams

• Fat: ~ 3-4 grams

Yields: 12 Tikkis

Prep time: 25 mins (plus 2-4 hours soaking time for dal)

Cook time: 15-20 mins

Ingredients :

• 1 cup Yellow Moong Dal 

• 1/4 cup Green Peas

• 1/4 cup Grated Carrot

• 1/4 cup Finely Chopped Onion

• 1-inch piece of Ginger, grated or finely minced

• 1-2 Green Chilies, finely chopped

• 1/4 cup Fresh Coriander Leaves, chopped

• 1 teaspoon Cumin Seeds

• 1/2 teaspoon Carom Seeds

• 1/4 teaspoon Turmeric Powder

• 1/2 teaspoon Red Chili Powder

• Salt to taste

• 2 tablespoons Besan for binding and crispness

• 1 tsp oats ( roasted and coarsely powdered)

• 2-3 tablespoons Groundnut Oil

Instructions:

Rinse the moong dal thoroughly under running water until it runs clear. Soak the dal in enough water for 2-4 hours, or until it softens. This makes it easy to digest and grind. Do not over-soak. Drain the soaked dal completely, ensuring no excess water remains. Can steam the peas slightly if its very hard.

Transfer the drained moong dal, green peas, and grated ginger to a food processor or grinder. Add the green chilies. Pulse a few times until the dal is coarsely ground. You want a coarse, grainy texture, not a smooth paste. It's okay if a few peas remain partially whole. * Transfer the mixture to a large mixing bowl.

To this dal mixture, add the grated carrot, finely chopped onion , fresh coriander, cumin seeds, carom seeds, turmeric powder, red chili powder (if using), and salt to taste. Mix everything well with your hands to combine evenly .Now, add the besan. This is crucial for binding the mixture and giving the tikki's a lovely crispy crust when pan-fried. Mix thoroughly until the mixture comes together and is firm enough to shape.

Heat 1-2 tablespoons of groundnut oil in a steel pan or cast-iron skillet over medium heat. While the oil heats, take small portions of the moong dal mixture about the size of a golf ball and gently flatten them into round or oval tikki's . Don't make them too thick, about 1/2 inch is ideal for even cooking. Coat with the oat flour . ( this is optional ). Once the oil is hot, carefully place the tikkis in the pan, ensuring not to overcrowd it. Cook in batches if necessary. Cook for 3-5 minutes on each side, until golden brown and crispy. Press gently with a spatula occasionally to ensure even browning. Remove the cooked tikki's and place them on a plate lined with a paper towel to absorb any minimal excess oil. Can be served with green chutney

The green chutney

Ingredients

• 1 cup Fresh Coriander Leaves, packed

• 1-inch piece of Ginger, roughly chopped

• 1-2 Green Chilies (adjust to taste)

• Juice of 1/2 Lime

• 1/4 teaspoon Black Salt (kala namak) or regular salt to taste

• 1/2 teaspoon Roasted Cumin Powder

• 2-3 tablespoons water

  
  

Instructions :

Combine all chutney ingredients (coriander, ginger, green chilies, lime juice, black salt, roasted cumin powder, and water) in a small blender or food processor.  Blend until you have a smooth, vibrant green chutney. Taste and adjust salt or lime juice as needed.