Sprout-Soyabean Tikki

Sprouts- Soyabean Tikki

Sprouts-Soyabean Tikki

Sprouts- Soyabean Tikki (Home-made)

  • Author: Banhishikha Roy
  • Prep Time: 10 Minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 5 - 6


Sprouts-Soyabean Tikki is an interesting way to make your kids eat sprouts that are healthy and necessary for their growth and development. This is an easy-to-make and yummy snack recipe that is cooked with moong bean sprouts, Soyabean, gram flour or besan, mint leaves, green chili, coriander leaves, and a mélange of spices. This Sprouts-Soyabean Tikki recipe is a healthy nutritious snack that is richly flavored with basic Indian spices.

Sprouts are a rich source of vitamins, proteins, and minerals but are not a favorite among fussy eaters.  Soya beans are said to control blood sugar levels, lower cholesterol, regulate the bowels and relieve constipation. It is protein-packed, super healthy stuff. It will be the perfect starter for any vegetarian meal or you can use it as a burger patties. Enjoy this tikkis with green chutney and you can also place it in between two multi-grain bread slices and pack it for lunchbox; this will make your kids’ and your lunchbox more healthy and protein-rich. You can serve it hot on occasions like potluck, game night, and kitty parties. Try this Sprouts-Soyabean Tikki and enjoy it with your loved ones!


  • Moong beans sprout raw and uncooked – 100 gms
  • Soya Bean – 100 gms
  • Flax seeds- 10 gms
  • Besan flour – ¼ cup
  • Yogurt- 10 gms
  • Ginger Paste- 5 gms
  • Red Chilli powder- 5 gms
  • Salt to taste
  • Coriander leaves- 15 gms
  • Mint leaves- 15 gms
  • Oil – 15 ml
  • Amchur powder – ½ tsp
  • Coriander powder- ½ tsp


  1. Flaxseeds, and besan were dry roosted separately. Combine all the ingredients in a skillet and dry roast over medium-low heat. Dry roast until besan is slightly browned and fragrant.
  2. Remove from heat and set aside. Allow it to cool. Transfer the dry-roasted ingredients to a grinder.
  3. Blend the ingredient’s into a powder-like consistency and set aside.
  4. Boil Soya bean.
  5. Combine mashed Soya bean and moong dal sprouts in a mixing bowl. Mix until combined.
  6. Stir in amchur powder, red chili powder, coriander powder, ginger paste, chopped mint leaves, cilantro leaves, and salt.
  7. Add yogurt followed by ground flaxseed.
  8. Stir everything together until a non-sticky dough is formed.
  9. Time to shape sprouted moong dal cutlets. Divide the mixture into 10 uniform golf-sized balls. Tightly roll the ball and shape it into cutlets.
  10. Bind the balls with besan flour.
  11. Grease a skillet- spread cutlets in a single layer.
  12. Cook the moong dal cutlets in a skillet, stirring often for four to five minutes on one side or until the cutlets turn light golden brown.
  13. Flip and cook the other side too. Once done, take the moong beans cutlets off the heat. Cool the cutlets on the plate for 5 minutes before serving. This helps the cutlets to firm up a bit.
  14. Serve them warm with my green chutney and enjoy.


  • Serving Size: 2
  • Calories: 55 kcal
  • Sodium: 5.9 - 6 mg
  • Fat: 2-2.5 g
  • Carbohydrates: 7.7 - 8 g

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