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You are here: Home > Cuisine > Moong Dal and Paneer Tikki (low Calorie Snack)

by Tarla Dalal

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मूंग दाल और पनीर टिक्की की रेसिपी | लो कैलोरी पनीर मूंग दाल कबाब | हेल्दी स्टार्टर - हिन्दी में पढ़ें (Moong Dal and Paneer Tikki (low Calorie Snack) in Hindi)


Added to 739 cookbooks This recipe has been viewed 125773 times

Table Of Contents

about moong dal tikki
moong dal tikki step by step recipe
what is moong dal paneer tikki made of ?
soaking moong dal
cooking moong dal
batter for Moong Dal tikki
making moong dal tikki
tips for moong dal tikki
calories of moong dal tikki
video of moong dal tikki

moong dal tikki recipe | moong dal vegetable kebab | healthy moong dal paneer cutlet | with 40 images.

moong dal tikki is a healthy Indian starter to serve. Learn to make moong dal vegetable kebab.

Cooking with very little oil can create wonders, when the other ingredients are perfectly chosen – and this moong dal vegetable kebab is a perfect example of this art.

Did you ever imagine preparing crispy, succulent moong dal tikki using such little oil? Well, see for yourself how the marvelous mix of moong dal and paneer with ragi flour and spices lends itself to the preparation of tasty moong dal vegetable kebab.

Protein-packed moong dal paneer cutlets that please the palate and maintain your bones cells!

Tips for moong dal tikki. 1.If you don't drain the water from the moong dal well, then the moong dal cutlet will not bind. Ensure you have drained the water properly. 2. Cooking tikki's on a low flame is important as we are not deep frying the tikki's. 3. Moong Dal is cooked. When you press the dal it's a little crunchy and this is the perfect texture you need to make moong dal tikki.

Enjoy moong dal tikki recipe | moong dal vegetable kebab | healthy moong dal paneer cutlet | with step by step photos.

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Moong Dal and Paneer Tikki (low Calorie Snack) recipe - How to make Moong Dal and Paneer Tikki (low Calorie Snack)

Tags

Indian Veg RecipesPunjabi Swadisht NashtaStarters / SnacksIndian Snacks for EntertainingEvening Tea SnacksIndian Cutlets, Veg CutletsTikki Recipes, Collection of Tikki

Soaking Time: 30 minutes Preparation Time:&nbsp &nbspCooking Time:&nbsp &nbspTotal Time:&nbsp &nbspMakes 10 tikkis
Show me fortikkis

Ingredients


For Moong Dal and Paneer Tikki
1/2 cup yellow moong dal (split yellow gram) , soaked for 30 minutes and drained
1/2 cup low-fat crumbled paneer (cottage cheese)
1/4 cup ragi (nachni / red millet) flour
1 tbsp grated onions
1 tsp chilli powder
1/4 tsp garam masala
1/4 tsp turmeric powder (haldi)
1/2 tsp ginger-garlic (adrak-lehsun) paste
2 tsp chaat masala
2 tbsp chopped coriander (dhania)
salt to taste

Other Ingredients For Moong Dal and Paneer Tikki
1 tsp coconut oil or oil for greasing and cooking

For Serving With Moong Dal and Paneer Tikki
mint and coriander chutney

Method


For moong dal and paneer tikki

  1. To make moong dal and paneer tikki, combine the yellow moong dal, 2 cups of water and salt in a broad non-stick pan and cover and cook on a slow flame for 7 to 8 minutes, while stirirng occasionally.
  2. Remove from the flame and drain very well it using a strainer.
  3. Transfer the cooked moong dal on a plate and cool completely.
  4. Add all the remaining ingredients and mix very well.
  5. Divide the mixture into 10 equal portions and shape each portion into a 50 mm. (2”) diameter flat round tikki.
  6. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil and cook the tikkis on a slow flame using the remaining ¾ tsp of oil till they turn brown in colour from both the sides.
  7. Serve the moong dal and paneer tikki immediately with mint and coriander chutney.

Handy tip:

  1. In case you have a problem in binding the tikkis, you can add little more ragi flour.

moong dal tikki Video

Moong Dal and Paneer Tikki (low Calorie Snack) recipe with step by step photos


like moong dal paneer tikki

  1. like moong dal tikki recipe| moong dal vegetable kebab| healthymoong dal paneer cutlet| then see
    • mixed sprouts and chana dal tikki recipe|chana dal tikki|Indian sprouted beans cutlet|healthy protein rich sprouts tikki|
    • paneer pudina tikki recipe|paneer hariyali tikki|healthy paneer pudina tikki|protein rich cottage cheese tikki|
  2. What are Tikkis?Think starter, andtikkiis one of the first options that comes to anybody’s mind! Loved by people of all age groups,tikkisare small, round or oval-shaped snacks, measuring around two or three inches in diameter. Basically, you make a dough of boiled potatoes, sprouts,dals,veggies, herbs and spices in whatever combination you like, shape them into balls, flatten them between your palms and cook them.

    You can deep-fry or shallow-fry thetikkis. Each of these methods gives you a different texture. Try theCorn and Capsicum Tikki, a deep-fried delight that combines spicy capsicum with juicy corn.Paneer Tikkiis one of the most popular examples of shallow-friedtikkis.This method of frying thetikkisin broad shallow pans with lesser amount of oil is especially suitable for soft and fragiletikkisas it is easier to flip over thetikkisand cook them on both sides.

    You could also make healthy versions oftikkisby using oats ornachniflour to bind the ingredients in place of mashed potato. You can also hide a lot of healthy ingredients into thetikkis,ensuring that your kids enjoy consuming these and do not throw tantrums. Check out the tastyCheese and Broccoli Tikki, which makes kids super happy to finish off their broccoli! You cantava-cook or bake the healthytikkisinstead of frying them, to retain the nutritional advantage.


what is moong dal paneer tikki made of ?

  1. what is moong dal paneer tikki made of ? See below image of list of ingredients for moong dal tikki.
    moong dal tikki recipe | moong dal vegetable kebab (10)


soaking moong dal

  1. This is what yellow moong dal looks like.Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest.
    moong dal tikki recipe | moong dal vegetable kebab (11)
  2. Put the yellow moong dal in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water.
    moong dal tikki recipe | moong dal vegetable kebab (12)
  3. The moong dal is now clean.
    moong dal tikki recipe | moong dal vegetable kebab (13)
  4. Cover and soak the dal in warm water for at least 30 minutes.
    moong dal tikki recipe | moong dal vegetable kebab (14)
  5. This is what the soaked yellow moong dal looks like.
    moong dal tikki recipe | moong dal vegetable kebab (15)
  6. Drain.
    moong dal tikki recipe | moong dal vegetable kebab (16)
  7. Keep aside.
    moong dal tikki recipe | moong dal vegetable kebab (17)


cooking moong dal

  1. In a broad non stick pan boil 2 cups of water.
    moong dal tikki recipe | moong dal vegetable kebab (18)
  2. Add the1/2 cupyellow moong dal (split yellow gram), soaked for 30 minutes and drained. 1/2 cup gives 1 cupmoong dal after soaking.
    moong dal tikki recipe | moong dal vegetable kebab (19)
  3. Add salt to taste. We added 1/4thtsp salt.
    moong dal tikki recipe | moong dal vegetable kebab (20)
  4. Mix well.
    moong dal tikki recipe | moong dal vegetable kebab (21)
  5. Cover and cook on a slow flame for 7 to 8 minutes, while stirirng occasionally.
    moong dal tikki recipe | moong dal vegetable kebab (22)
  6. Dal is cooked. When you press the dal it's a little crunchy and this is the perfect texture you need to make moong dal tikki. The dal should not be mushy as it will make the tikki very soft.
    moong dal tikki recipe | moong dal vegetable kebab (23)
  7. Remove from the flame and drain very well it using a strainer. Remove all the water as any excess water in the dal will make shaping the cookies difficult.
    moong dal tikki recipe | moong dal vegetable kebab (24)
  8. Transfer the cooked moong dal on a plate and cool completely.
    moong dal tikki recipe | moong dal vegetable kebab (25)


batter for Moong Dal tikki

  1. In a deep bowl put the cooked moong dal.
    moong dal tikki recipe | moong dal vegetable kebab (26)
  2. Add1/2 cuplow-fat crumbled paneer.
    moong dal tikki recipe | moong dal vegetable kebab (27)
  3. Add1/4 cupragi (nachni / red millet) flour. Nachni flour is used as a binding agent in the recipe. Normally potatoes will be used but we have replaced with iron rich nachni flour.
    moong dal tikki recipe | moong dal vegetable kebab (28)
  4. Add 1tbspgrated onions.
    moong dal tikki recipe | moong dal vegetable kebab (29)
  5. Add1 tspchilli powder.
    moong dal tikki recipe | moong dal vegetable kebab (30)
  6. Add1/4 tspgaram masala.
    moong dal tikki recipe | moong dal vegetable kebab (31)
  7. Add1/4 tspturmeric powder (haldi).
    moong dal tikki recipe | moong dal vegetable kebab (32)
  8. Add1/2 tspginger-garlic (adrak-lehsun) paste.
    moong dal tikki recipe | moong dal vegetable kebab (33)
  9. Add2 tspchaat masala.
    moong dal tikki recipe | moong dal vegetable kebab (34)
  10. Add2 tbspchopped coriander (dhania).
    moong dal tikki recipe | moong dal vegetable kebab (35)
  11. Add salt to taste. We added 1/2tsp salt.
    moong dal tikki recipe | moong dal vegetable kebab (36)
  12. Mix well with your hands. You will notice that the tikki binds well. This is an indication that your tikkis will really shape well and cook well.
    moong dal tikki recipe | moong dal vegetable kebab (37)
  13. Divide the mixture into 10 equal portions.
    moong dal tikki recipe | moong dal vegetable kebab (38)
  14. Shape each portion into a 50 mm. (2”) diameter flat round tikki. Don't make the tikkis very thick as we are going to cook it on a tava.
    moong dal tikki recipe | moong dal vegetable kebab (39)


making moong dal tikki

  1. To make moong dal tikki recipe| moong dal vegetable tikki | healthymoong dal paneer tikki |heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
    moong dal tikki recipe | moong dal vegetable kebab (40)
  2. Place the tikkis on the tava.
    moong dal tikki recipe | moong dal vegetable kebab (41)
  3. Cook the bottom side of thetikkis on a slow flamefor 30 to 45 seconds.
    moong dal tikki recipe | moong dal vegetable kebab (42)
  4. Grease the top side of the tikkis.

    moong dal tikki recipe | moong dal vegetable kebab (43)
  5. Flip over.
    moong dal tikki recipe | moong dal vegetable kebab (44)
  6. Cook the other side the same way till golden brown in colour. Keep cooking and flipping till both sides are gold brown. Yourmoong dal tikki | moong dal vegetable tikki | healthymoong dal paneer tikki |are ready.
    moong dal tikki recipe | moong dal vegetable kebab (45)
  7. Servemoong dal tikki | moong dal vegetable kebab| healthymoong dal paneer cutlet|immediately with mint and coriander chutney.
    moong dal tikki recipe | moong dal vegetable kebab (46)


tips for moong dal tikki

  1. If you don't drain the water from the moong dal well, then the moong dal cutletwill not bind. Ensure you have drained the water properly.
  2. In case you have a problem in binding the tikkis, you can add little more ragi flour.
    moong dal tikki recipe | moong dal vegetable kebab (47)
  3. Cooking tikki's on a low flame is important as we are not deep frying the tikki's.

    moong dal tikki recipe | moong dal vegetable kebab (48)
  4. You can pack the healthymoong dal paneer tikkiforkids tiffin.
  5. MoongDal is cooked.When you press the dal it's a little crunchy and this is the perfect texture you need to make moong dal tikki.The dal should not be mushy as it will make the tikki very soft.
    moong dal tikki recipe | moong dal vegetable kebab (49)
  6. Drain very well it using a strainer.Remove all the water as any excess water in the dal will make shaping the cookies difficult.
    moong dal tikki recipe | moong dal vegetable kebab (50)

Accompaniments

Kachumber Salad, Gujarati Kachumber Saladmoong dal tikki recipe | moong dal vegetable kebab (51)
Low Calorie Green Chutney, Hari Chutney – Diabetic Friendlymoong dal tikki recipe | moong dal vegetable kebab (52)
Nutritious Garlic Naansmoong dal tikki recipe | moong dal vegetable kebab (53)

Nutrient values (Abbrv)per tikki

Energy48 cal
Protein2.5 g
Carbohydrates8 g
Fiber1.1 g
Fat0.7 g
Cholesterol0 mg
Sodium6.8 mg

Click here to view calories for Moong Dal and Paneer Tikki (low Calorie Snack)


RECIPE SOURCE : Cooking with 1 Teaspoon of Oil

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    Reviews

    cherry

    on 19 Mar 21 10:48 PM

    can we use besan instead of ragi flour

    | Hide Replies

    moong dal tikki recipe | moong dal vegetable kebab (69)Tarla Dalal &nbsp&nbsp Yes, you can use besan, but remember to cook the tikkis on a slow flame. Prefer to roast the besan slightly before using so it doesn''t have a raw smell.

    Reply

    23 Mar 21 02:12 AM

    moong dal tikki recipe | moong dal vegetable kebab (2024)

    FAQs

    Is moong dal good for high blood pressure? ›

    How to use moong dal for reducing high blood pressure or hypertension. Ayurveda, the ancient science, suggests consuming moong dal with fresh coriander leaves and a pinch of cumin and turmeric. It makes for a good source of potassium, which is excellent for keeping your blood pressure in check.

    Can I eat moong dal daily? ›

    Mung beans are good because they supply protein and fiber and they protect the liver and you can eat them daily. Mung beans are popular as fresh salads and cooked as lentils or soup in India, China, and Southeast Asia. Mung beans are rich in proteins, vitamins, minerals, fiber, oligosaccharides, and polyphenols.

    Is moong dal good for gastric problems? ›

    The insoluble fiber in moong dal adds bulk to stool and reduces the risk of gastrointestinal disorders. The anti-inflammatory properties of moong dal can reduce inflammation in the gut and prevent digestive disorders.

    Is yellow moong dal good for diabetes? ›

    Yes, the low glycemic index and the rich protein texture of organic yellow moong dal make it an ideal lentil for diabetic people.

    What are the side effects of eating too much moong dal? ›

    Some more serious side effects include dizziness, diarrhoea , and nausea as well. Beans can cause body sensitivity and for many people moong beans can also lead to breathlessness , and itching on the skin, Too much dietary fibre in moong dal can also cause stomach problems and poor absorption of nutrients.

    Which Indian vegetable is good for high blood pressure? ›

    Spinach. Spinach is rich in potassium, which helps lower blood pressure levels. It can be used in various Indian dishes such as saag or added to smoothies.

    Does moong dal increase uric acid? ›

    Does Moong Dal Increase Uric Acid? Moong dal is considered to be safe for patients with high uric acid levels. One hundred grams of moong dal has 24.5 grams of protein and around 8.2 grams of total fiber. One hundred grams of cooked moong dal has around 80 mg of purine.

    Which dal has most health benefits? ›

    One of the most well-known superfoods for vegetarians is moong dal. Regularly including moong dal in your diet can have amazing results. It is rich in protein, promotes weight loss, and improves skin health in addition to increasing blood circulation.

    Which dal is good for cholesterol? ›

    Green Gram Dal/Moong Dal

    Lowers cholesterol levels and reduces the risk of heart disease. A healthy protein for diabetes that helps in regulating blood sugar levels and good for all weight watchers. Loaded with B vitamins, controls PMS symptoms. You can also eat moong dal at night, as it is easily digestable.

    Which dal is most gassy? ›

    Masoor dal: Masoor dal is a food item that is rich in nutritious elements. Sufficient amounts of carbohydrates, protein, fibre, minerals are present in it, but due to excessive fibre, it may lead to gas in some people.

    What do we call moong in English? ›

    Moong Dal is also known as Green Gram Beans when whole, Split Green Gram when split with the skin on and as Split and Skinned Green Gram when de-skinned (yellow).

    Which dal is not good for digestion? ›

    Be it whole or split, urad dal or black gram is said to be one of the heaviest dals one can ever have. It causes a lot of gas when consumed and takes a long time to digest. Thus, it is said that those who have a weak digestion system should not consume it.

    Is ghee good for diabetes? ›

    Ghee has a low glycemic index. So, it doesn't raise insulin as much as high glycemic index foods like White bread, white rice, etc. Moderate amount of ghee in food is recommended for diabetic people, as it slows down the release of glucose in the blood.

    Is egg good for diabetes? ›

    Eggs are a nutritious choice for people with diabetes

    Protein-rich foods can play an important role in regulating blood sugar levels and improving glucose control. A serving of two large eggs contains 13 grams of high-quality protein, making eggs an excellent choice to include at meals and snacks.

    Which dal is best for sugar? ›

    Chana Dal (split chickpea)

    Chana dal has a very low glycemic index of 8 which basically makes it a superfood for diabetics. It is a rich source of protein and fiber which makes it an overall healthy food item. The high fiber content also regulates your blood sugar levels and keeps them in control.

    Is moong dal high in sodium? ›

    A single cup or one bowl of cooked moong dal carries 147 calories, 28 mg of sodium, 1.2 g of total fat, 12 g of dietary fiber, 25 g of protein and 3 g of sugar. Relatively low in carbs and high in protein, Moong Dal is a fantastic dietary inclusion for anyone looking to lose weight while simultaneously building muscle.

    Which pulses are good for high BP? ›

    A daily cup of peas, lentils, garbanzo beans, or beans can keep your blood pressure in check and even lower it. Legumes and beans are big on fiber and can help ward off coronary heart disease, too. Recommended daily serving: 1 cup (cooked beans and peas).

    Which lentil is good for high blood pressure? ›

    Lentils – Just 100 grams of split red lentils has more potassium than a banana. The Dietary Approaches to Stop Hypertension (DASH) study reported that a diet rich in pulses (including lentils) and whole grains was associated with lowering blood pressure. Try making this easy Lentil Lemon soup.

    Which grain is good for high blood pressure? ›

    Oats. Popcorn. Quinoa. Whole-grain cereals and crackers.

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