Sprouts cutlet, another delicious 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 delicious and healthy snack right here!
Looking for more Kid-friendly Snacks? Try my Chocolate Ragi Pancakes, Pumpkin Waffles or Beetroot Appe | Paddu | Paniyaram
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 always looking for new recipes that use simple ingredients, are healthy but high on the flavour quotient. Enter: Sprouts cutlet. An easy and delicious 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 more nutrition into your child’s diet! Additionally, you only need some pantry staples, and the recipe is also 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, drained and then ground to a coarse paste.
- Potatoes: Boiled and grated. Acts as a binding agent that allows the sprouts tikki to hold shape and prevents it from breaking apart when frying.
- Veggies: I have used finely chopped onions and capsicum, along 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 binding and to make them crispy
- Coriander: For a dash of freshness.
- Oil: I love using peanut oil, but any other oil with a high smoke point will work
How to Make the Best Sprouts Cutlet
1. Take the boiled sprouts and grind them in a mixer without adding any water. Aim for a coarse 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 around 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 along 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 entire week. If you don’t have sprouts handy, you can swap it with store-bought sprouts easily available online.
- Sprouts tend to lose their nutritional value when exposed to too much heat, as well lose texture becoming mushy. Therefore, do not overcook the sprouts. Boiling them for about 3-4 minutes should be more than enough.
- Since this is a kid-friendly recipe, I have skipped chillies entirely. But if you’re making this for adults, then go ahead and add chopped green chillies or red chilli powder for extra spice and flavour.
- Make sure to thoroughly squeeze out all the excess water from the grated zucchini, beetroot and carrots. This will prevent your tikki mixture from becoming soggy and breaking apart.
Frequently asked questions
There are so many benefits to eating sprouts and they’re a great addition to your everyday diet.
1. High nutritional value: Adding sprouts to your daily diet gives it a major nutritional boost. They’re a rich source of vitamins, minerals, and amino acids among others, which means they support your body in keeping your immune system strong.
2. Increased protein and fibre: Sprouts are a great source of protein, especially in vegetarians. Additionally, one serving of sprouts contains about 7.6 grams of fibre, thereby keeping you full for much longer.
3. Improves digestion and gut health: Thanks to high fibre content and anti-inflammatory properties, sprouts add in digestion, reduce inflammation, and aid in maintaining a healthy gut.
You can use just about any sprouts you have available. I have used mixed pulses which had moong beans, moth beans, and black chana sprouts. But you can easily use just one type of sprouts. Just mung bean or moong sprouts tikkis are very common, and taste delicious. Some other types of sprouts you can use are white peas and green chana.
Note: Moong and moth cook really fast, but if you are using another type of sprouted pulses, then make sure to adjust the cook time accordingly.
I often make these sprouts cutlets for Mahi’s lunch box, and it’s always 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 chai for a healthy and delicious evening snack!
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Sprouts Cutlet
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 excess 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
-
Take the boiled sprouts and grind them in a mixer without adding any water. Aim for a coarse mixture.
-
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.
-
Shape the mixture into oblong patties, yielding around 10-12 cutlets.
-
Heat oil in a kadhai. Fry the cutlets on medium-high flame until they turn crispy and golden brown on the outside. Serve hot along with ketchup or coriander chutney!
Notes
- Allowing the lentil to sprout is a time-consuming process, which is why I usually make a big batch over the weekend for the entire week. If you don’t have sprouts handy, you can swap it with store-bought sprouts easily available online.
- Sprouts tend to lose their nutritional value when exposed to too much heat, as well lose texture becoming mushy. Therefore, do not overcook the sprouts. Boiling them for about 3-4 minutes should be more than enough.
- Since this is a kid-friendly recipe, I have skipped chillies entirely. But if you’re making this for adults, then go ahead and add chopped green chillies or red chilli powder for extra spice and flavour.
- Make sure to thoroughly squeeze out all the excess water from the grated zucchini, beetroot and carrots. This will prevent your tikki mixture from becoming soggy and breaking apart.
Nutrition
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