In times of quick 2-minute noodles and ready to fry nuggets, making children eat healthily is a daunting task, especially when they want something quick to grab. Toiling over the same situation with my two young boys, I came up with this healthy and scrumptious idea for an evening snack.
Sprouts are a rich source of protein, carbohydrates, and fiber. Mashing it along with some potatoes seemed a brilliant idea to me. I took up both of these components and made perfect pan-fried cutlets out of them. The pan frying instead of deep frying made the cutlets healthier, cutting the excess grease out.
Wanting a touch of acidity and tang a zesty element to the cutlets, I opted for a vibrant dip. I picked up the summer classics, ripe mangoes and mint leaves, and churned it to make an awesome plunge. The tartness of mangoes and the sweetness of mint leaves delivered a refreshing enjoyment and left “my little troubles” licking it till the end.
For some added color, I decided to serve it on a bed of fresh salad consisting of mangoes, baby spinach, beets, carrots, cucumbers, arugula, and sesame seeds. This bed of salad not only made it look intriguing, but also gave it a wholesome finish. Try these cutlets for a filling snack that remains delicious with a touch of class! or serve it as a party appetizer, which will have your guests wanting more!
STEP BY STEP VIDEO:
Moong Sprout Cutlet with Mango-Mint Dip - These cutlets made with moong sprouts and potatoes, folded in with some subtle spices, make the perfect after school snack for kids! Jazz it up, serve it with a seasonal mango mint dip and a fresh mango arugula sesame salad for a great party appetizer!
- 1 cup sprouted mung beans (moong beans) , par boiled
- 3 medium potatoes , boiled and grated
- 1/2 cup paneer (cottage cheese)
- 1/2 cup carrots , grated
- 2 1/2 tbsp roasted gram flour (besan)
- 1/4 cup cilantro , chopped
- 2 tsp ginger , minced
- 1 tsp green chilies , chopped
- 1 tsp red chili powder
- 1/2 tsp garam masala
- 1/2 tsp mango powder (amchur)
- 1/2 tsp chaat masala
- lemon , according to taste
- 1 tbsp oil
- ghee for shallow fry
- salt to taste
- 1 big mango , ripe and chopped
- 1 1/2 cups mint , fresh
- 2 green chilies
- 1 inch ginger
- 1/2 tsp cumin seeds
- lemon , according to sourness
- salt to taste
In a bowl, add 1 cup sprouted moong, 1 1/2 cups water, 1/2 tsp salt and pinch of turmeric powder. Boil for 2-3 minutes. You can also microwave it on high for 2 minutes.
Strain the moong and spread it on kitchen towel to dry completely.
In a pan, take 1 tbsp oil, add ginger and green chilies and sauté for a minute. Then add carrots and sauté for 2 mins so that extra moisture is absorbed. Now, add moong sprouts and sauté for a minute. Add paneer, roasted gram flour, cilantro, red chilli powder, mango powder, chat masala, gram masala, lemon juice and salt. Add potatoes and mix thoroughly.
Take the mixture out in a bowl and let it cool a little. Then take small balls of the mixture and give it the desired shape of the cutlet.
Heat a non stick pan or a griddle, place 4-5 cutlets on it. Spread 1-2 tsp of ghee on it and cook on low flame. Once done, flip it and cook it from other side by adding more ghee, till it is crispy and golden brown in color. Cutlets are ready.
For the dip, grind mangoes, mint, cumin seeds, ginger and green chili together, adding water as required. Empty it out in a bowl and add salt and lemon according to taste. Dip is ready.
Serve the moong sprout cutlets, drizzled with mango mint dip on a bed of fresh crunchy salad made from carrots, beets, cucumbers, spinach, mango and arugula with sesame seeds, lightly tossed in olive oil.
- Do not over cook the sprouted moong, it should be crunchy.
- Oats and cornflour can also be added instead of gram flour.
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