High-Protein Tofu & Sprouted Moong Cutlets

High-Protein Tofu & Sprouted Moong Cutlets

These Tofu Lentil Cutlets are the ultimate "guilt-free" comfort food. By combining the earthy, nutrient-dense power of sprouted moong with the protein-packed silkiness of shredded tofu, you get a patty that is remarkably light yet incredibly satisfying.

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Ingredients

  • 1 cup Sprouted Moong, steamed
  • 1 cup Extra Firm Tofu, shredded
  • 1 small Red Capsicum, roughly chopped
  • ½ small Onion, roughly chopped
  • ¼ cup Fresh Coriander, chopped
  • 1 tsp Cumin Powder
  • ½ tsp Garam Masala
  • Salt and Pepper, to taste
  • 1 tbsp Besan (chickpea flour) or Rice Flour, for binding
  • Optional: A spray of oil for cooking

Method

  1. Place the steamed sprouted moong, shredded tofu, red capsicum, onion, coriander, and dry spices (cumin, garam masala, salt, and pepper) into a food processor.
  2. Pulse the mixture until it forms a thick, relatively smooth paste. You want it consistent enough to hold a shape, but a little texture from the lentils is fine.
  3. Transfer the mixture to a bowl. Add the besan or rice flour and mix well. This will absorb any excess moisture and help the cutlets stay together.
  4. Take a small portion of the mixture and roll it into a ball, then flatten it between your palms to form a patty (cutlet). Repeat until all the mixture is used.
  5. Cook to Golden Perfection:
  • Air Fry: Lightly spray the cutlets with oil and air fry at 180°C for 12–15 minutes, flipping halfway through, until crispy.
  • Pan Cook: Heat a non-stick pan over medium heat with a drizzle of oil. Cook the cutlets for 4–5 minutes on each side until golden brown and firm.
  1. Serve: Pair these hot cutlets with your favourite mint chutney, tamarind sauce, or even a spicy sriracha mayo.
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