How to make Delicious High Protein Sprouts Tikki


This Delicious High Protein Sprouts Tikki is a flavorful and full of nutrition recipe. Certainly, Sprouts are an excellent source of plant based protein which provides essential amino acids that help in muscle growth, repair and overall body functioning. It is high in dietary fiber which improve the digestion and metabolism, it detoxify toxins from our body and helps to maintain healthy cholesterol levels. This sprouts gives satiety (feeling of fullness), and it can be beneficial for weight management too.

This recipe can give you a yummy twist of eating boring sprouts in a new way. Sprouts Tikki is healthy made by sprouts are a favorited among the fussy eaters. This is an easy-to-make and yummy snack recipe which is cooked with sprouted moong and black chana, sprouted fenugreek seeds, gram flour or besan and roasted peanuts.


  1. Mixed sprouts (moong beans, black chana, methi seed sprouts) – 1 cup
  2. Grated paneer – 1/2 cup
  3. Besan for binding – 1 tbsp
  4. Small Onion chopped – 1/2 cup
  5. Roasted peanuts – 2 tbsp
  6. Coriander leaves – 1/2 cup
  7. Ginger garlic paste – 1 tbsp
  8. Cumin seeds – 1 teaspoon
  9. Coriander powder – 1 tbsp
  10. Green chilli – (adjust to taste)
  11. Oil for greasing or shallow fry (no oil required if you are air frying)
  12. Salt to taste


  • Firsly wash the lentils (moong and black chana) thoroughly.
  • Saok both the lentils and fenugreek seeds separately for 7-8 hour or overnight.
  • Once you’ve soaked lentils and seeds started the germination process, Tie the knot and tighten the cloth and keep it in the bowl in a corner overnight for a minimum of 12 hours or till they start sprouting.


  • First of all, take a mixer jar, combine the mixed sprouts into the jar.
  • Now add green chilli, ginger garlic paste, cumin seeds, roasted peanuts, coriander leaves and salt to taste into the jar.
  • Blend all together (do not add water in mixture). Mix everything thoroughly.
  • After that, pour all the mixture of jar into a bowl. Now, add finely chopped onion, 2 tbsp besan and grated paneer. Mix everything thoroughly. Now grease some cooking oil on your hand and shape each portion into a tikki.
  • Heat a small amount of oil in a pan. Place all the tikki once it hot. Now let it cook until they are golden brown on both sides, turning tikkis accordingly to ensure even cooking.

Macros of approx. 4 Sprouts Tikkis (per servings):-

Calories: 200 kcal

Protein: 10.2 g

Carbohydrate: 18.2 g

Fats: 17.8 g

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