These golden, crispy cutlets are made with sprouted moong dal and paneer, no frying, no maida, just wholesome ingredients roasted on a tawa. At just 65 calories and 4.3g protein per cutlet, they make a brilliant lunchbox snack or light starter.
Ingredients
Method
- Soak the moong: Wash the moong dal (raw) thoroughly and soak overnight in water.
- Sprout the moong: Drain and rinse the soaked moong. Wrap in a clean muslin cloth or handkerchief and leave for 24h until sprouts appear.
- Grind the base: Add the sprouted moong, fresh coriander leaves, and fresh mint leaves to a blender. Grind into a coarse mixture, don't over-blend, a little texture is good.
- Mix the cutlet dough: Transfer to a bowl. Add the paneer, capsicum, green chilli, finely chopped, coriander powder, turmeric powder, and salt. Mix everything together well until combined.
- Shape the cutlets: Divide the mixture into 8 equal portions, and shape each into a flat round cutlet with your palms.
- Roast on tawa: Heat a tawa or flat pan and grease lightly with oil. Place the cutlets on the tawa and roast on medium heat until golden brown. Flip and cook the other side until crisp.
Notes
Sprouting tips: The longer you sprout, the more nutrients are unlocked. 24 hours gives a good sprout — look for a small white tail on each grain.
Serve hot with mint chutney or a squeeze of lemon. These also make a great lunchbox snack.
Make ahead: Shape the cutlets and refrigerate for up to a day before roasting.
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