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

Moong dal tiki

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.

 

Moong dal tiki

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 :
  • ✅ Wheat-Free

  • ✅ Peanut-Free

  • ✅ Tree Nut-Free

  • ✅ Dairy-Free

  • ✅ Egg-Free

  • ✅ Soy-Free

  • ✅ Sesame-Free

  • ✅ Fish-Free

  • ✅ Shellfish-Free

Ingredients
  • Whole Green Moong – 1 cup (soaked overnight)

  • Jowar (Whole Sorghum) – ½ cup (soaked overnight)

  • Jowar Flour – ½ cup

  • Onion – 1, finely chopped

  • Carrot – 1, shredded

  • Coriander Powder – 2 tsp

  • Jeera (Cumin) Powder – 2 tsp

  • Turmeric Powder – 1 tsp

  • Red Chili Powder – 1 tsp

  • Salt – to taste

  • Oil – for shallow frying

Method
  1. Steam the soaked moong and jowar in a pressure cooker for 3–4 whistles.

  2. Once cooled, coarsely grind the mixture in a chopper.

  3. Transfer it to a mixing bowl and add coriander, cumin, turmeric, chili powder, and salt.

  4. Mix in the chopped onions, grated carrot, and jowar flour. Add 1–2 tbsp water only if needed to help bind.

  5. Shape into round tikkis.

  6. Heat a pan and shallow fry each tikki on medium heat until golden brown and crisp on both sides.

  7. Serve hot with chutney or pack into lunchboxes.

Recipe Notes:
  • Avoid over-blending the moong and jowar — a coarse texture gives better bite.

  • Add grated beetroot or spinach for color and added nutrients.

  • You can pan-fry or air-fry the tikkis for an even healthier version.

  • Ensure the mix is not too wet; otherwise, tikkis may break while frying.

  • 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

  • It’s made from soaked and steamed whole green moong dal, jowar, spices, and vegetables — perfect for an allergy-free recipe.

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

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

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

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

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ABOUT AUTHOR

Hi! I’m Nimisha C..

My tryst with cooking began when we got to know about food allergies for our son. Taken aback with the shock and restrictions that his diet had and also worried about nutrition...

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