Name: Healthy High Protein Sprouted Green Gram Oats Paneer Tikki
Ingredients: 1 cup Sprouted Green Gram (Mung Bean); 1/2 cup Rolled Oats (Powdered); 150 g Paneer; 6 Shallots (Sliced); 1 -inch Ginger, grated; 2 tbsp Finely Chopped Coriander Leaves; 4 Green Chilies, Finely Chopped; 3 tbsp Finely Grated Carrot; 3 tbsp Finely Chopped Green Bell Pepper; 1 1/2 tsp Salt (or as required); 1/2 tsp Spicy Red Chili Powder; 1/4 tsp Black Pepper Powder; 1 tsp Roasted and Crushed Cumin Seeds; 2 tbsp White Sesame Seeds; 3 tsp Oil (or air-fry for a healthier option); 10 Cashews (soaked for 15–20 minutes); 50 g Paneer (crumbled); 2 Garlic Cloves; 1 tbsp White Vinegar; 1 tbsp Olive Oil; 2 tbsp Hung Curd (adjust for desired consistency); Salt to Taste; 1 tbsp Coriander Leaves

Ingredients

1 cup Sprouted Green Gram (Mung Bean)
1/2 cup Rolled Oats (Powdered)
150 g Paneer
6 Shallots (Sliced)
1 -inch Ginger, grated
2 tbsp Finely Chopped Coriander Leaves
4 Green Chilies, Finely Chopped
3 tbsp Finely Grated Carrot
3 tbsp Finely Chopped Green Bell Pepper
1 1/2 tsp Salt (or as required)
1/2 tsp Spicy Red Chili Powder
1/4 tsp Black Pepper Powder
1 tsp Roasted and Crushed Cumin Seeds
2 tbsp White Sesame Seeds
3 tsp Oil (or air-fry for a healthier option)
10 Cashews (soaked for 15–20 minutes)
50 g Paneer (crumbled)
2 Garlic Cloves
1 tbsp White Vinegar
1 tbsp Olive Oil
2 tbsp Hung Curd (adjust for desired consistency)
Salt to Taste
1 tbsp Coriander Leaves

Steps

Prepare the Tikki Mixture: • Pulse the sprouted green gram in a blender until coarse. Transfer to a mixing bowl. • Blend the rolled oats into a fine powder and add to the bowl. • Mix in the roasted cumin, black pepper, red chili powder, and salt. • Add grated paneer, ginger, shallots, green chilies, coriander, carrot, and bell pepper. Mix thoroughly to form a uniform mixture.
Form the Tikkis: • Grease your hands with oil. Shape portions of the mixture into tikki or cutlet shapes. • Press sesame seeds onto each tikki for a crunchy topping.
Cook the Tikkis: • Heat a pan over medium heat with 1 tsp oil. Fry tikkis until golden brown on both sides. Alternatively, air-fry for a healthier option.
Prepare the High Protein Creamy Dip: • Soak cashews in water for 15–20 minutes. • In a blender, combine soaked cashews, paneer, garlic, white vinegar, olive oil, 1 tbsp of hung curd, salt and coriander leaves for freshness. Blend until smooth. • Add the second tbsp of hung curd gradually and blend again to adjust the consistency. Avoid adding water unless necessary (1–2 tsp max).
Serve: • Plate the tikkis alongside the creamy dip. Enjoy your healthy, protein-packed meal! Tips for a Perfect Creamy Dip: • Hung Curd: Ensure curd is hung for at least 1 hour to remove all whey. If it’s still watery, hang longer. • Thickening Liquidy Dip: Re-blend with extra paneer or 2–3 additional soaked cashews if the dip becomes runny. • Consistency Control: Add water sparingly (1–2 tsp) only if blending becomes difficult.