Oats Moong Dal Tikki Recipe | Healthy Oats Moong Dal Cutlet

When I’m looking for a healthy yet delicious snack option, these Oats Moong Dal Tikkis always come to my rescue. Combining the goodness of protein-rich moong dal with fiber-packed oats, these tikkis (cutlets) are my perfect guilt-free indulgence for evening chai time or when unexpected guests arrive.

I’ve been making these tikkis for years now, experimenting with different spice combinations and cooking methods. What I love about this recipe is how it transforms humble ingredients into a crunchy, flavorful snack that even picky eaters enjoy. The best part? They’re pan-fried using minimal oil rather than deep-fried, making them a healthier alternative to traditional tikkis.

What Makes These Tikkis Special?

These aren’t your ordinary cutlets. Here’s why I think they stand out:

• Nutritional Powerhouse: Combining moong dal’s protein with oats’ fiber creates a balanced snack
• Versatile: Works brilliantly as an appetizer, snack, or even as a burger patty
• Kid-Friendly: A sneaky way to include lentils and vegetables in children’s diets
• Make-Ahead Friendly: The mixture can be prepared ahead and stored in the refrigerator

Before we dive into the cooking process, let’s look at the nutritional profile of our star ingredients:

Now, let’s get cooking!

Ingredients

For the Tikki Mixture:

• 1 cup yellow moong dal (split yellow gram)
• ½ cup rolled oats
• 2 medium potatoes, boiled and mashed
• ½ cup green peas, boiled and mashed
• 3-4 green chilies, finely chopped
• 1 inch ginger piece, grated
• ¼ cup fresh coriander leaves, finely chopped
• 1 medium onion, finely chopped
• 1 teaspoon cumin seeds
• 1 teaspoon chaat masala
• ½ teaspoon turmeric powder
• 1 teaspoon coriander powder
• ½ teaspoon garam masala
• Salt to taste
• 2 tablespoons lemon juice
• 2-3 tablespoons breadcrumbs (optional, for binding)

For the Outer Coating:

• ¼ cup semolina (suji/rava)
• ¼ cup breadcrumbs
• 3-4 tablespoons oil for shallow frying

For the Mint-Yogurt Dip:

• 1 cup plain yogurt
• ¼ cup mint leaves
• ¼ cup coriander leaves
• 1 green chili
• ½ teaspoon cumin powder
• Salt to taste
• ½ teaspoon chaat masala
• 1 tablespoon lemon juice

Instructions

Preparing the Moong Dal:

1. Rinse the moong dal thoroughly under running water until the water runs clear.
2. Soak the moong dal in enough water for at least 3-4 hours (or overnight for best results).
3. Drain the water completely and transfer the soaked dal to a blender.
4. Grind to a coarse paste without adding water. We want to maintain some texture.

Preparing the Oats:

1. Dry roast the oats in a pan on medium heat for 2-3 minutes until they turn slightly golden and aromatic.
2. Let them cool for a few minutes, then pulse them in a blender to a coarse powder. Don’t make it too fine.

Making the Tikki Mixture:

1. Heat a teaspoon of oil in a pan and add cumin seeds. Let them splutter.
2. Add finely chopped onions and sauté until they turn translucent.
3. Add grated ginger and green chilies, sauté for another minute.
4. Add the ground moong dal paste and mix well.
5. Add turmeric powder, coriander powder, and salt. Mix thoroughly.
6. Cook on medium heat for 5-7 minutes until the mixture starts leaving the sides of the pan. Keep stirring to prevent sticking.
7. Turn off the heat and transfer the mixture to a large mixing bowl.
8. Add the powdered oats, mashed potatoes, mashed peas, chopped coriander leaves, lemon juice, garam masala, and chaat masala.
9. Mix everything well to form a dough-like consistency. If the mixture is too soft, add 2-3 tablespoons of breadcrumbs.
10. Let the mixture cool completely.

Shaping and Cooking the Tikkis:

1. Once the mixture has cooled, divide it into equal portions (about 12-15 tikkis).
2. Roll each portion into a ball and then flatten it to form a tikki shape (approximately ½ inch thickness).
3. Mix semolina and breadcrumbs on a plate.
4. Coat each tikki with the semolina-breadcrumb mixture on both sides.
5. Heat a non-stick pan or tawa and add 1 tablespoon of oil.
6. Place 3-4 tikkis on the pan (depending on the size of your pan) and cook on medium heat.
7. Cook until golden brown on one side (approximately 3-4 minutes), then flip and cook the other side.
8. Add a few drops of oil around the edges if needed.
9. Once both sides are golden brown and crispy, remove and place on a paper towel to absorb excess oil.
10. Repeat with the remaining tikkis.

Preparing the Mint-Yogurt Dip:

1. In a blender, add mint leaves, coriander leaves, and green chili. Blend to a smooth paste.
2. In a bowl, whisk the yogurt until smooth.
3. Add the herb paste, cumin powder, salt, chaat masala, and lemon juice to the yogurt.
4. Mix well and refrigerate for at least 30 minutes before serving.

Serving Suggestions

I love serving these tikkis hot with the mint-yogurt dip. Here are some other ways I enjoy them:

• Place them inside a whole wheat bun with some lettuce, tomato slices, and mint chutney for a healthy burger
• Serve them as an appetizer at parties with different chutneys and dips
• Make a chaat by crushing a tikki, topping it with yogurt, tamarind chutney, and sev
• Include them in a wrap with some salad and hummus
• Serve alongside a fresh green salad for a light meal

Storage and Make-Ahead Tips

I often make a larger batch of these tikkis and store them for busy weekdays. Here’s how I do it:

Refrigerating:

• The prepared tikki mixture can be stored in the refrigerator for up to 3 days in an airtight container.
• Shaped but uncooked tikkis can be refrigerated for 24 hours. Place them on a tray with parchment paper and cover with plastic wrap.
• Cooked tikkis stay good in the refrigerator for 2-3 days.

Freezing:

• Shape the tikkis, place them on a baking sheet lined with parchment paper, and freeze for 2-3 hours until firm.
• Transfer the frozen tikkis to a ziplock bag or airtight container and freeze for up to 1 month.
• To use, thaw them in the refrigerator for a few hours and then pan-fry as usual.

Variations to Try

Over the years, I’ve experimented with several variations of this basic recipe. Here are some of my favorites:

Spinach Oats Moong Dal Tikki:

Add ½ cup blanched and finely chopped spinach to the mixture for added nutrition and a vibrant green color.

Beetroot Oats Moong Dal Tikki:

Add ¼ cup grated beetroot (squeezed to remove excess moisture) for a beautiful pink hue and earthy sweetness.

Spicy Oats Moong Dal Tikki:

Increase the number of green chilies or add 1 teaspoon of red chili powder for a spicier version.

Herb-loaded Oats Moong Dal Tikki:

Double the amount of fresh herbs and add some mint leaves for a more aromatic tikki.

Health Benefits

I’m always conscious about the nutritional value of what I cook, and these tikkis have impressive health benefits:

Moong Dal Benefits:

• High in plant-based protein
• Rich in dietary fiber that aids digestion
• Contains essential amino acids
• Good source of folate, manganese, and antioxidants
• Low glycemic index, making it suitable for people with diabetes

Oats Benefits:

• High in soluble fiber, particularly beta-glucan
• Helps in reducing cholesterol levels
• Stabilizes blood sugar levels
• Promotes feeling of fullness, aiding in weight management
• Rich in antioxidants and minerals like manganese and phosphorus

Combined Benefits:

• Balanced macronutrient profile with protein, complex carbs, and healthy fats
• Sustained energy release, preventing sudden hunger pangs
• Heart-friendly snack option
• Gut-friendly due to high fiber content
• Suitable for weight management as it’s filling yet relatively low in calories

Common Mistakes to Avoid

Through my many attempts at perfecting this recipe, I’ve encountered some pitfalls. Here’s how to avoid them:

1. Not draining the moong dal properly: Excess water makes the mixture too soft, making it difficult to shape the tikkis.
2. Skipping the cooling step: Trying to shape the tikkis while the mixture is still hot can lead to sticky, unmanageable dough.
3. Making the mixture too smooth: Maintaining some texture in both the moong dal and oats gives the tikkis their characteristic bite.
4. High heat cooking: Cooking on high heat can burn the outside while leaving the inside undercooked. Medium heat is key.
5. Too thick tikkis: Making the tikkis too thick can result in uneven cooking. Maintain approximately ½ inch thickness for best results.
6. Not using a non-stick pan: These tikkis have less binding agents than traditional ones, so a non-stick surface helps prevent breaking.

Why This Recipe Works

I’ve perfected this recipe through numerous trials, and here’s what makes it foolproof:

• Soaking the moong dal: This softens the lentils, making them easier to grind and digest.
• Roasting the oats: This step enhances their nutty flavor and helps them blend better with other ingredients.
• Cooking the moong dal mixture: Pre-cooking removes excess moisture and binds the ingredients better.
• The semolina-breadcrumb coating: This creates a perfect crispy exterior without deep frying.
• Balanced spices: The combination of fresh and dry spices ensures the tikkis are flavorful without any single spice overwhelming the others.

Frequently Asked Questions

Q: Can I use split green moong dal instead of yellow? Yes, split green moong dal works just as well. The tikkis will have a slightly different color and a more earthy flavor, but the cooking process remains the same.

Q: My tikki mixture is too soft and difficult to shape. What can I do? Add more roasted oats powder or breadcrumbs to absorb the excess moisture. Refrigerating the mixture for 30 minutes also helps firm it up.

Q: Can I air-fry or bake these tikkis instead of pan-frying? Absolutely! For air-frying, preheat the air fryer to 180°C (350°F), spray the tikkis with a little oil, and cook for 12-15 minutes, flipping halfway. For baking, preheat the oven to 200°C (400°F), place the tikkis on a lined baking sheet, brush with oil, and bake for 20-25 minutes, flipping once.

Q: How can I make these tikkis vegan? The tikkis themselves are already vegan. For the dip, replace yogurt with coconut yogurt or a cashew-based cream.

Q: Can I skip the potatoes in this recipe? Potatoes act as a binder in this recipe. If you want to skip them, increase the oats slightly and add 2 tablespoons of rice flour or cornstarch to help bind the mixture.

Q: How do I know when the tikkis are perfectly cooked? They should have a golden-brown crust on both sides and feel firm to the touch. If you’re unsure, break one open – it should be cooked through with no raw-tasting parts.

Q: My tikkis break when I flip them. What am I doing wrong? This usually happens when the mixture is too wet or when you try to flip them too early. Make sure your mixture is dry enough and let the tikkis cook properly on one side (until golden brown) before attempting to flip.

Q: Can I make smaller tikkis for appetizers? Definitely! Shape them into bite-sized portions and reduce the cooking time slightly. They make perfect finger food for parties.

Final Thoughts

These Oats Moong Dal Tikkis have become a staple in my kitchen, not just because they’re nutritious but because they’re genuinely delicious. The combination of protein-rich moong dal and fiber-packed oats creates a satisfying snack that keeps hunger at bay for hours.

What I appreciate most about this recipe is its versatility. Whether you’re looking for a healthy after-school snack for kids, an appetizer for guests, or a protein-rich option for your fitness journey, these tikkis fit the bill perfectly.

Don’t be afraid to make the recipe your own by adding your favorite spices or vegetables. Cooking is all about experimentation and finding what works best for your palate.

So the next time you’re craving something crunchy and flavorful but don’t want to compromise on nutrition, give these Oats Moong Dal Tikkis a try. I promise they won’t disappoint!