Air fryer recipe · Snacks
Moong Sprout Protein Tikki
Wholesome sprouted-moong patties, gently spiced and air-crisped - a good source of plant protein and fibre.
- 23 minTotal time
- 185°CAir fryer
- 4Serves
- VegetarianDiet
Nutrition per serving
- 150kcal
- 4.7 gprotein
- 23.3 gcarbs
- 4.4 gfat
- 2.9 gfibre
Per serving, about 4 servings. Figures are estimates from standard ingredient databases, not medical, dietetic, or nutritional advice.
Ingredients
- Sprouted moong1.5 cups
- Boiled potato1 small, mashed
- Green chilli1, minced
- Roasted gram flour2 tbsp
- Garam masala1/2 tsp
Method
Coarsely crush the sprouts
Pulse the sprouted moong just a few times in a grinder so it breaks down but still keeps some whole texture. Grinding it to a smooth paste makes the tikki heavy and dull, while a coarse crush keeps them light with a nicer bite.
Bind the mixture
Mix the crushed sprouts with the mashed potato, minced green chilli, roasted gram flour and garam masala. The starchy potato and the gram flour work together as the glue that binds the patties, so they hold firm and do not fall apart.
Shape the tikki
Press the mixture into small, flat rounds, squeezing firmly so there are no cracks or loose edges. A well-pressed patty stays in one piece in the basket, and a light brush of oil on each side helps it crisp to golden.
Arrange in the basket
Place the tikki in a single layer with clear gaps between them, never overlapping. The space lets hot air reach both faces at once so each patty firms up and browns evenly instead of steaming against its neighbour.
Air-fry the tikki
Air-fry at 185°C for 16 min, flipping each patty once halfway through so both sides colour. They are done when the outside is golden and the tikki feels firm to the touch rather than soft or squashy in the middle.
