Sprouted Moong Beans and Sweet Potato Cutlets

Sprouted Moong Beans and Sweet Potato Cutlets

Sprouted Moong Beans and Sweet Potato Cutlets are delicious, healthy, and filling cutlets that can be eaten for breakfast or as a light evening snack. Jam-packed with moong bean sprouts, sweet potato, mild spices, and gram flour this protein rich and nutritious snack will definitely give your snack time a healthy twist.

If you are looking for a vegetarian snack that is sugar-free, gluten-free and has no added sugar, then Sprouted Moong Beans and Sweet Potato Cutlets is the perfect recipe! These cutlets not only taste amazing, but they also feature two nutritional superstars: sweet potatoes and sprouted moong beans. The combination of the two offers a punch of protein and iron, as well as a ton of bold flavour.

Moong beans, also known as mung beans/moong dal, are native to Asian sub-continent and used widely in different recipes. Moong beans (or any beans, for that matter) are a vital source of protein in vegetarian diets. However, a lot of people stay away from beans and legumes because they can cause gas and bloating because of the high fiber content. Sprouting beans increases the nutrient levels and also aids in digestion. Due to its super nutritional value, it is gradually appearing in recipes around the globe. Moong bean sprouts are exactly what the name suggests – sprouts from beans! I make sprouts at least once a week using different grains and at my home sprouted moth chaat, Misal Pao, Usal Pao is prepared often using various types od sprouted beans.

For this recipe I have used the sprouted moong beans to make a cutlet or patty. It is basically sprouted moong beans, mashed sweet potatoes mixed with seasonings, formed into cutlets, and pan-fried. Simple, light, nutritious and delicious! One can’t go wrong with that!
It is easy to sprout moong beans (or any other beans) at home. You can follow the Sprouted Moth Chaat recipe for all the details on how to sprout the beans or I have also given detailed explanation in the Tips and Variations of this recipe.

Some other must-try evening snacks that you can try are Broccoli and Courgette Fritters, Quick Aloo Matar Tikki Chaat, Corn Cheese Croquettes, Broccoli Cheddar Fritters.

Ingredients

1 cup boiled mashed sweet potatoes
1 cup sprouted moong
Salt to taste
2 teaspoons coriander powder
2 teaspoons cumin powder
1 teaspoon black pepper
2 teaspoons green chilli ginger paste
2 tablespoons coriander leaves
¼ cup gram flour
2 teaspoons oil

Directions

Step-1

Mix together the mashed sweet potato, sprouted moong, salt, coriander powder, cumin powder, black pepper, green chilli ginger paste, coriander leaves and gram flour. Mix until the mixture is well combined.

Taste to adjust the seasoning and leave the mixture in the fridge for 20-30 minutes.

Step-2

Next make 10-12 balls out of the mixture. Grease your hands with some oil and gently flatten each ball to a 1 cm thickness.

Step-3

Heat oil in a pan and place the prepared cutlets in the pan in a single layer. Cook the cutlets on medium to high heat, stirring often for 2-3 minutes on one side or until the cutlets turn light golden brown. Flip and cook the other side for 2-3 minutes until they are crisp and golden brown in colour.

Serve hot with mint chutney or ketchup.

Tips & Variations

  1. I prefer to shallow fry the cutlets as it uses less oil. The cutlets can be deep fried too.
  2. Sweet Potatoes should be mashed well enough so that the cutlets stay together.
  3. The combined mixture of sprouted moong beans cutlets should feel moist and compact, but not sticky. If it is sticky, you may need to add an extra tablespoon of flour to the mixture.
  4. You can use plain flour, breadcrumbs, or any other binding agent instead of gram flour.
  5. You can add powdered oats, flaxseeds, and peanuts for extra taste and nutrition.
  6. I have used whole uncooked sprouted moong for this recipe, as I like the crunch and texture it adds to the cutlet. If you want, you can coarsely grind the sprouted moong before mixing.
  7. You can add other vegetables like grated carrots, cabbage, onions, French beans and cauliflower to flavour the cutlets.
  8. If you want to oven bake them then line a baking tray with parchment paper, gently place the shaped cutlets on the tray. Spread some oil on each cutlet and place the tray in the preheated oven and bake at 400 degrees F for 35-45 minutes. Flip them over after 20 minutes and brush with oil and bake for another 20 minutes. The cutlets will get crispier and dry the longer your bake, so adjust the bake time according to your preference.
  9. To sprout the beans- Wash and soak the moong beans in 1 cup of water for 6-8 hours. You can soak them overnight also. Strain the soaked beans through a strainer to get rid of excess water. There are few ways to germinate the beans. I usually use a perforated container to germinate them at home. Place the soaked beans in a perforated box and sprinkle water over the beans and place them in a warm place to germinate. It takes 1-2 days to germinate in summers. To keep the beans moist, everyday rinse the beans using light water pressure. Your goal is to not move the bean while you are rinsing them. That means extremely low water pressure and rinsing for a long time to make sure you have rinsed them well. The beans will develop short shoots and that means they are ready to use. Instead of a perforated box, you can put the soaked beans in a cloth. Tie a knot to make a sprout bag. Cover with a sieve (for ventilation). Place in a warm place. In third method of sprouting, you can use a microwave. This method is suitable for winters: Heat the microwave at high power for 2 mins. Place the beans in the microwave for 24 hours. Remember to turn off microwave. You can also use a glass jar instead of a perforated box. It works as well. The germination of the beans is dependent on the warmth. In hot weather the beans can germinate within 1-2 days while in winters it might take longer.