Sprouts-Kale Tikkis can magically turn the unpretentious, albeit nutritious mung sprouts into a fancy, delectable treat! Combined with the goodness of kidney beans, kale, carrots, zucchini, potatoes and flavorful spices, these tikkis make for a power-packed lunch for the kids too.
I made these for my kids’ lunch boxes yesterday. After school, they had their annual physical with the pediatrician, who happened to ask one of them what she had for lunch that day. All she could murmur is that she had some sort of cutlets and that she finished them at school, but she hadn’t a clue about its contents! When I told her what had gone in, she was incredulous because she couldn’t believe her ears, annoyed because she hates kidney beans and happy because the doctor gave her a pat on the back for finishing it up, all at one time. Muahahaha – mommy’s evil laugh! 🙂
Ingredients (makes approximately 12 medium sized tikkis):
- Mung Sprouts and Kidney Beans (1 cup after soaking)
- Kale (chopped) (1/2 cup)
- Carrots (chopped coarsely) (1 medium)
- Zucchini (chopped coarsely) (1 medium)
- Potato (chopped coarsely) (2 medium)
- Cumin (jeera) powder (1/2 tsp)
- Coriander (dhaniya) powder (1/2 tsp)
- Dried ginger (sunthi) powder (1/4 tsp)
- Asafetida (hing) powder (1 pinch)
- Dried mango (amchur) powder (1/2 tsp)
- Red chilli powder (1/2 tsp)
- Turmeric (haldi) powder (1/4 tsp)
- Lemon Juice (1 tbsp)
- Coriander leaves (1 tbsp) (finely chopped)
- Salt (to taste)
- Rice powder (2 tbsp)
- Ghee (1 tsp)
- Oil (1 tbsp)
- Cook sprouts and kidney beans with a little salt in enough water until well-cooked. I usually pressure cook them for 3 whistles and 8 minutes on simmer. Drain out excess water, mash well and keep aside.
- Cook chopped vegetables with a little salt. Drain out excess water, mash well and keep aside.
- On a pan, add ghee and heat on medium flame. Add the spices, except coriander leaves, salt, chilli powder and lemon juice, one by one.
- Add salt, mashed vegetables, mashed sprouts and rice powder (add little by little as needed, ensuring that there are no lumps) to the spiced ghee.
- Saute till the excess moisture evaporates. Now, add lemon juice, coriander leaves and chilli powder. Turn off the heat. Adjust spices as necessary.
- When the mixture is cool, make medium sized balls and flatten them in the shape of tikkis/cutlets.
- On a pan that has been drizzled with a little oil on medium to low heat, shallow fry the tikkis till both sides are golden brown.
- These tikkis make for a great appetizer at a party. They are also great for burgers, wraps and such. I sent these for the kids’ lunch along with roti rolls (with jam, nutella and cream cheese filling). I like to sprinkle some chaat masala on the tikkis before serving them!
- You may use the water that has been drained out from the sprouts and vegetables for dhals, gravies etc.
Sweet (sprouts, kidney beans, rice powder), sour (amchur, lemon), salty (salt), bitter (kale, coriander leaves), pungent (chilli powder, ginger powder), astringent (asafetida).
Kidney beans are nourishing, building and slightly heavy, hence tend to be kapha aggravating in excess. Kidney beans are also slightly vata aggravating due to their flatulence producing effect. Mung sprouts are great for all doshas, especially pitta and kapha – but like other beans/legumes, the saponins in them make them slightly difficult to digest. Soaking and sprouting reduces this effect as well. Mung is the lentil/legume of choice in Ayurveda since it is easily digestible and has cleansing properties.To counter the kapha heaviness, digestive, warming, pungent, sour, salty spices and ingredients have been included. Some of these are amchur, lemon, chilli powder, ginger powder etc. To counter the vata effects, asafetida, ginger powder have been added to increase digestibility. The beans have also been well cooked to mitigate flatulence and increase digestibility. I skipped adding onions, garlic and fresh ginger (dry ginger is less pungent than fresh ginger) since I made this on a really hot day, but these may be added if you want to or if you are making this on a cooler day.
This recipe has no onions, garlic or even fresh ginger – so rajas and tamas are reduced. Fresh digestive spices like cumin, coriander, dried ginger, asafetida, turmeric, lemon juice etc. have been added, thereby increasing sattva. If made without excessive salt or excessive pungency or tartness, this can be a mild, flavorful and sattvic dish. Emphasis should be kept on using fresh ingredients.