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Moth beans are great protein source compared to all the other legumes. They are good for heart health, lowers blood pressure. It has high antioxidants, rich in magnesium, potassium and calcium.As it is rich in fibre, reduces gut issues and regulates bowel movements. Moth beans contain phosphorous other than calcium, which strengthens the bones. The presence of zinc in moth beans help prevent frequent infections and enhances immunity.
Sprouted moth beans are very nutritious, and so I tried making a healthy tikki chaat with the sprouts. I haven't used chopped onions in this recipe as I have not added any other binding agents like boiled potato and only used rice flour to bind. I have shallow fried the tikkis. I had earlier tried the Maharashtra misal pav with moth beans which is also very healthy, you can try that out too. Enjoy !!
Preparation time ~ 20 minutes
Cooking time ~ 20 minutes
Serves ~ 7 tikki
Author ~ Julie
Ingredientsto make sprouts
moth beans 1/2 cup
water
to make tikkis
moth sprouts 2 cups (check video)
ginger-garlic paste 1 tbsp
salt 1/2 tsp
hot chilly powder 1/2 tsp
coriander powder 3/4 tsp
lemon 1/2 of 1
rice flour / ari podi 2 tbsp-3 tbsp
coriander leaves/ cilantro 2 tbsp
oil for shallow frying
Watch on YouTube-
Method
HOW TO MAKE SPROUTS??
- Wash and add enough water to the moth beans. Soak the beans for 5-6 hours until the outer bean skin starts to split. Discard the water and add the soaked moth beans to a muslin cloth. Tie the ends of the cloth like a potli and wet the cloth lightly. Place in a bowl and keep in a casserole for 24-48 hours. After about 36 hours, the moth beans are sprouted well. Remove from cloth and refrigerate covered till use.
- NB: You may have to drizzle a few drops of water when the beans are sprouting if the cloth looks dry. Don't drench in water, else the sprouts go bad.
HOW TO MAKE SPROUT TIKKIS??
- Heat water in a sauce pan and add salt. Add the sprouts to the boiling water. Boil for 3 minutes. Remove the sprouts from water and discard the water. OR You can even steam cook the sprouts.
- Cool the sprouts lightly and then add to a blender jar. Pulse once or twice to crush the mix.
- Transfer to a bowl, add the ginger-garlic paste, chopped coriander leaves, chilly powder, salt and lemon juice. Mix this well with a spoon.
- Add rice flour for binding, and with your clean hands, knead the mix to make a dough.
- Apply a little oil in your hands and pinch out small lemon size portions of the dough. Make the tikki shapes and place on a plate. Repeat until you finish all the mix.
- Heat oil in a pan and place the tikis one by one. Shallow fry and flip the tikkis only when the sides look lightly browned. Flip and cook both sides till crisp and browned.
- Repeat frying all tikkis. Don't place on paper towels as they tend to become soft and not have the crunch. Serve as listed below for optimal tastes.
HOW TO SERVE ??
- Sweeten the curd by adding a little sugar, beat well and keep aside.
- Add two tikkis in a bowl, press the tikkis. Add sweetened curd and sweet tamarind chutney, followed by spicy green chutney. Garnish with sev and serve.
NOTES
* I haven't added onions. But you can add 1 medium-sized onion, finely chopped.
* These tikkis are very delicate as they don't have any binding agents like boiled potatoes or bread crumbs other than rice flour. So flip gently when frying.
Few more recipes using sprouts-
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