Healthy Moong-Jowar Tikki – Allergen-Free Vegan Snack
Enjoy this hearty and healthy Moong-Jowar Tikki, a protein-packed, allergy-free, and vegan snack. Made with soaked moong, jowar, and wholesome Indian spices —perfect for lunchboxes or guilt-free chaat cravings!
July 7, 2025
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If you’re looking for a wholesome, allergen-free Indian snack that’s both hearty and nourishing, this Moong-Jowar Tikki is a perfect pick. Made using whole green moong dal and jowar (sorghum) both soaked overnight and steamed to preserve nutrients this green moong dal tikki recipe is rich in fiber, plant-based protein, and naturally gluten-free.
Infused with traditional Indian spices and combined with grated vegetables, this vegan recipe transforms simple ingredients into a delicious, crispy tikki that's ideal for both kids and adults. Since it's free from all major allergens including wheat, dairy, eggs, and nuts, this allergy-free recipe fits perfectly into restricted diets without compromising on flavor or texture.
Whether you're packing a healthy lunchbox or creating a chaat platter, this Indian vegan recipe is a satisfying and nutritious choice for any time of the day.
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Healthy Moong-Jowar Tikki – Allergen-Free Vegan Snack
Serving
10-12 Tikkies
Prep Time
15 min
Cook Time
20 Min
Total Time
35
Free From :
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✅ Wheat-Free
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✅ Peanut-Free
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✅ Tree Nut-Free
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✅ Dairy-Free
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✅ Egg-Free
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✅ Soy-Free
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✅ Sesame-Free
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✅ Fish-Free
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✅ Shellfish-Free
Ingredients
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Whole Green Moong – 1 cup (soaked overnight)
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Jowar (Whole Sorghum) – ½ cup (soaked overnight)
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Jowar Flour – ½ cup
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Onion – 1, finely chopped
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Carrot – 1, shredded
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Coriander Powder – 2 tsp
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Jeera (Cumin) Powder – 2 tsp
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Turmeric Powder – 1 tsp
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Red Chili Powder – 1 tsp
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Salt – to taste
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Oil – for shallow frying
Method
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Steam the soaked moong and jowar in a pressure cooker for 3–4 whistles.
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Once cooled, coarsely grind the mixture in a chopper.
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Transfer it to a mixing bowl and add coriander, cumin, turmeric, chili powder, and salt.
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Mix in the chopped onions, grated carrot, and jowar flour. Add 1–2 tbsp water only if needed to help bind.
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Shape into round tikkis.
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Heat a pan and shallow fry each tikki on medium heat until golden brown and crisp on both sides.
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Serve hot with chutney or pack into lunchboxes.
Recipe Notes:
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Avoid over-blending the moong and jowar — a coarse texture gives better bite.
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Add grated beetroot or spinach for color and added nutrients.
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You can pan-fry or air-fry the tikkis for an even healthier version.
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Ensure the mix is not too wet; otherwise, tikkis may break while frying.
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Serve as is or add toppings like chutneys, onions, and lemon for a tasty chaat-style snack.
Conclusion:
This green moong dal tikki recipe is a powerhouse of nutrition, taste, and allergy-safe ingredients. Loaded with protein and fiber, this vegan moong dal recipe is perfect for those looking to explore Indian vegan recipes without the top allergens. Crunchy outside, soft inside — these Moong-Jowar Tikkis are an ideal addition to your healthy snack list.
FAQ
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It’s made from soaked and steamed whole green moong dal, jowar, spices, and vegetables — perfect for an allergy-free recipe.

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Yes! It's a 100% vegan recipe made without dairy, eggs, or any animal products.

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Yes, you can use rice flour or millet flour, but for a fully gluten-free tikki recipe, avoid wheat-based flours.

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Absolutely! It stays firm, tastes great even when cold, and is ideal for kids’ and adults’ healthy lunchboxes.

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Yes. You can use an air fryer or bake them in the oven at 180°C until crisp for an oil-free version.
