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a close up shot of sprouts cutlet on a blue plate with ketchup on the side
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Sprouts Cutlet

Enjoy these crunchy and flavourful Sprouts Cutlets – a treat that's simple to make and perfect for any occasion - It's healthy and delicioius!
Prep Time15 minutes
Cook Time18 minutes
Total Time33 minutes
Course: Snacks & Appetizers
Cuisine: Indian
Diet: Vegetarian
Servings: 12 Cutlets
Author: Richa

Ingredients

  • 1 cup Mixed Sprouts boiled for 3-4 minutes and drained
  • 1 large Grated Potato
  • 1/4 cup Chopped Onion
  • 1/4 cup Grated Zucchini squeeze out excess water
  • 1/4 cup Grated Carrot
  • 1/4 cup Chopped Capsicum
  • 1/4 cup Grated Beetroot
  • 1/4 cup Chopped Coriander
  • 3/4 cup Breadcrumbs
  • 1 teaspoon Salt
  • 1/4 teaspoon Turmeric
  • 1/4 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

Calories: 97kcal | Carbohydrates: 19g | Protein: 4g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 249mg | Potassium: 129mg | Fiber: 5g | Sugar: 1g | Vitamin A: 488IU | Vitamin C: 7mg | Calcium: 46mg | Iron: 1mg