Sprouts Couscous Vegetable Tikki
Sprouts Couscous Vegetables Tikki is a delicious and healthy snack that is perfect for those looking to add more protein and vegetables to their diet. This recipe is vegetarian and vegan, making it suitable for many dietary preferences. It is also gluten-free and contains a good amount of protein, thanks to the sprouts and couscous. The mixed vegetables add a variety of vitamins and minerals, making this a well-rounded snack. However, people with a gluten allergy should avoid this recipe.
Allergen Information: Contains Gluten Allergy
Nutrition Facts
Per serving
Energy
269 kcal
Protein
7 g
Carbs
46 g
Fat
5 g
Fiber
6 g
Ingredients
Brussels sprouts
1 tbsp (15g)
Moong Sprouts
1 tbsp (15g)
Dry Couscous
1 small bowl (40g)
Chopped Carrot
0.5 small cup (50g)
Green Bell pepper
0.25 cup, chopped (50g)
Chopped Onion
0.5 small cup (50g)
Clove Garlic, Chopped
0.5 tsp (2.5g)
Olive Oil
1 tsp (5g)
Cumin seeds
0.5 tsp (2.5g)
Common salt
0.5 tsp (2.5g)
Instructions
Cooking Steps
Pressure cook the couscous for 2-3 whistle and set aside.
In a pan, heat the olive oil over medium heat. Add the cumin seeds and let them splutter.
Add the minced garlic and sauté for 1-2 minutes until fragrant.
Add the chopped onion and sauté for 2-3 minutes until they turn translucent.
Add the mixed vegetables and sauté for 3-4 minutes until they are cooked but still have a crunch.
Add the sprouts and sauté for another 2-3 minutes until they are heated through.
Add the cooked couscous to the pan and mix well.
Season with salt and pepper to taste.
Let the mixture cool slightly, then shape into small patties or tikkis.
Heat a non-stick pan or griddle over medium heat and grease it with a little oil.
Place the tikkis on the pan and cook for 2-3 minutes per side, or until they are golden brown and crispy.
Serve hot.