Looking for healthy snack? Try this crispy high-protein Moong Daal tikki recipe

Moong daal, also known as green gram or yellow lentil, is a cornerstone of Indian cuisine and one of the most accessible high-protein vegetarian ingredients available in households across India. For decades, this humble lentil has been celebrated not just for its nutritional prowess but also for its versatility in creating everything from comforting dals to crispy evening snacks.

In recent years, health-conscious food enthusiasts and fitness advocates have rediscovered moong daal as a premium protein source, particularly for those following plant-based diets or looking to increase their protein intake without relying on meat or eggs. With protein quietly running the show by repairing muscles, steadying mood, and keeping hunger from hijacking your day, moong daal bites have emerged as a trendy, nutritious alternative to processed snacks that often leave you feeling sluggish.

Looking for a Healthy Snack?

If you’re searching for an evening snack that satisfies your craving for something crispy and flavourful while delivering a substantial protein punch, moong daal tikki are your perfect answer. These bite-sized treats are quick to prepare, require minimal ingredients, and can be customised with your favourite spices and herbs.

Moong Daal Tikki Snack Recipe

Ingredients You’ll Need

Main ingredients

1 cup green moong daal (soaked for 3–4 hours)
2–3 tablespoons besan (gram flour, optional for extra binding)
1 medium onion, finely chopped
2–3 green chillies, slit or chopped
1-inch ginger piece, grated or finely chopped
½ cup fresh coriander leaves, chopped

Spices and seasonings

½ teaspoon turmeric powder
½ teaspoon red chilli powder
½ teaspoon ajwain (carom seeds, for digestion)
¼ teaspoon black salt or regular salt
½ teaspoon roasted cumin powder
Pinch of hing (asafoetida, optional)

For cooking

2–3 tablespoons oil (for shallow frying) or use an air fryer
Optional: 50g grated paneer for extra protein

Moong Daal Tikki Recipe at Home

Step 1: Soak the Moong Daal

Rinse the moong dal thoroughly under running water, checking for any debris or dirt. Place it in a bowl and add enough water to cover it completely. Soak for at least 3–4 hours (overnight soaking works too).

Step 2: Prepare the Mixture

Drain the soaked moong daal completely. Transfer it to a blender or use an immersion blender. Add green chillies, ginger, and a small amount of fresh water (about 3 tbsp). Blend until smooth but not too watery. If you prefer a slightly textured bite, you can pulse the blender a few times instead of blending completely smooth.

Transfer the ground mixture to a large bowl. Mix in chopped onion, coriander leaves, besan (if using), and all the spices: turmeric, red chilli powder, ajwain, salt, black salt, roasted cumin powder, and hing. If adding paneer for extra protein, mix in the grated paneer now. Give everything a good mix until well combined.

Step 3: Shape the Bites

Take small portions of the mixture (about 1 tablespoon each) and roll them into small balls. Then gently press them between your palms to form small patties or bite-sized shapes, approximately 2–3 cm in diameter.

Step 4: Cook the Bites

Shallow fry method: Heat oil in a pan over medium-low flame. Once the oil is hot, gently place the moong daal tikki in the pan. Fry for 3–4 minutes on each side until golden brown and crispy. Avoid flipping too early as they might break.

Oven method: Preheat oven to 180°C/350°F. Grease a baking tray. Place tikki on the tray and bake for 20–23 minutes, flipping once, until crispy.

Step 5: Serve Hot

Once crispy, remove the tikkis from the pan/fryer/oven and transfer them to a tissue paper to absorb excess oil if fried. Serve immediately with spicy coriander chutney, tangy imli chutney, or ketchup.

Moong daal tikkis are the ultimate solution for anyone seeking a high-protein, delicious, and healthy evening snack that’s easy to prepare and packed with nutritional benefits. These crispy bites deliver a substantial protein punch while satisfying your snack cravings without the guilt.