How to Make Healthy Sprouts Cutlet
Sprouts cutlet, flipside succulent and healthy recipe from my lunch box recipe series, is a power-packed snack that’s perfect for fussy eaters. Made with sprouts, veggies and a few other pantry staples, this one’s easy and so delicious! Make it for your kid’s lunch box or an evening snack for the family, either way, you’ve got yourself a succulent and healthy snack right here!
My kids get bored of eating the same thing very often (please tell me I am not the only one), which is why I am unchangingly looking for new recipes that use simple ingredients, are healthy but upper on the flavour quotient. Enter: Sprouts cutlet. An easy and succulent snack recipe that your kids are going to love!
Made with mixed sprouts and a tonne of veggies, this kid-friendly recipe is a total powerhouse and the perfect way to sneak in increasingly nutrition into your child’s diet! Additionally, you only need some pantry staples, and the recipe is moreover pretty customisable to suit your kid’s preferences as well as what you have available. Win-win!
Ingredients You'll Need to Make Sprouts Cutlet
Here’s everything you’ll need to make sprouts cutlet:
- Sprouts: I use mixed sprouts (moong, chickpeas, horsegram etc), boiled, tuckered and then ground to a woody paste.
- Potatoes: Boiled and grated. Acts as a tightness wage-earner that allows the sprouts tikki to hold shape and prevents it from breaking untied when frying.
- Veggies: I have used finely chopped onions and capsicum, withal with grated carrot, zucchini, and beetroot for lots of texture and flavour.
- Spices: Turmeric, jeera powder, pepper powder, and chaat masala for lots of flavour and spice.
- Breadcrumbs: For tightness and to make them crispy
- Coriander: For a soupcon of freshness.
- Oil: I love using peanut oil, but any other oil with a upper smoke point will work
How to Make the Best Sprouts Cutlet
1. Take the boiled sprouts and grind them in a mixer without subtracting any water. Aim for a woody mixture.
2 . In a mixing bowl, combine the ground sprouts, grated potato, chopped onion, grated zucchini, grated carrot, chopped capsicum, grated beetroot, chopped coriander, breadcrumbs, salt, turmeric, coriander powder, jeera powder, and chaat masala.
3. Mix thoroughly.
4. Shape the mixture into oblong patties, yielding virtually 10-12 cutlets.
5. Transfer the shaped cutlets to a plate.
6. Heat oil in a kadhai. Fry the cutlets on medium-high flame until they turn crispy and golden brown on the outside. Serve hot withal with ketchup or coriander chutney!
Richa’s Top Tips to Make the Best Sprouts Cutlet
- Allowing the lentil to sprout is a time-consuming process, which is why I usually make a big batch over the weekend for the unshortened week. If you don’t have sprouts handy, you can swap it with store-bought sprouts hands misogynist online.
- Sprouts tend to lose their nutritional value when exposed to too much heat, as well lose texture rhadamanthine mushy. Therefore, do not overcook the sprouts. Boiling them for well-nigh 3-4 minutes should be increasingly than enough.
- Since this is a kid-friendly recipe, I have skipped chillies entirely. But if you’re making this for adults, then go superiority and add chopped untried chillies or red chilli powder for uneaten spice and flavour.
- Make sure to thoroughly squeeze out all the glut water from the grated zucchini, beetroot and carrots. This will prevent your tikki mixture from rhadamanthine soggy and breaking apart.
Frequently asked questions
There are so many benefits to eating sprouts and they’re a unconfined wing to your everyday diet.
1. High nutritional value: Adding sprouts to your daily nutrition gives it a major nutritional boost. They’re a rich source of vitamins, minerals, and amino acids among others, which ways they support your soul in keeping your immune system strong.
2. Increased protein and fibre: Sprouts are a unconfined source of protein, expressly in vegetarians. Additionally, one serving of sprouts contains well-nigh 7.6 grams of fibre, thereby keeping you full for much longer.
3. Improves digestion and gut health: Thanks to upper fibre content and anti-inflammatory properties, sprouts add in digestion, reduce inflammation, and aid in maintaining a healthy gut.
You can use just well-nigh any sprouts you have available. I have used mixed pulses which had moong beans, moth beans, and woebegone chana sprouts. But you can hands use just one type of sprouts. Just mung stone or moong sprouts tikkis are very common, and taste delicious. Some other types of sprouts you can use are white peas and untried chana.
Note: Moong and moth melt really fast, but if you are using flipside type of sprouted pulses, then make sure to retread the melt time accordingly.
I often make these sprouts cutlets for Mahi’s lunch box, and it’s unchangingly a hit! But it’s just as much of a hit with the adults in my family too. I serve this with a little bit of my homemade tomato ketchup and the kids love it. If I am making this for adults, then I serve it with some green coriander chutney and a hot cup of a healthy and succulent evening snack!
Ingredients
- 1 cup Mixed Sprouts boiled for 3-4 minutes and drained
- 1 large Grated Potato
- ¼ cup Chopped Onion
- ¼ cup Grated Zucchini squeeze out glut water
- ¼ cup Grated Carrot
- ¼ cup Chopped Capsicum
- ¼ cup Grated Beetroot
- ¼ cup Chopped Coriander
- ¾ cup Breadcrumbs
- 1 teaspoon Salt
- ¼ teaspoon Turmeric
- ¼ teaspoon Coriander Powder
- 1 teaspoon Jeera Powder
- 1.5 teaspoons Chaat Masala
- Oil for Frying
Instructions
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Take the boiled sprouts and grind them in a mixer without subtracting any water. Aim for a woody mixture.
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In a mixing bowl, combine the ground sprouts, grated potato, chopped onion, grated zucchini, grated carrot, chopped capsicum, grated beetroot, chopped coriander, breadcrumbs, salt, turmeric, coriander powder, jeera powder, and chaat masala. Mix thoroughly.
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Shape the mixture into oblong patties, yielding virtually 10-12 cutlets.
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Heat oil in a kadhai. Fry the cutlets on medium-high flame until they turn crispy and golden brown on the outside. Serve hot withal with ketchup or coriander chutney!
