Soya Cutlets

Nutritious and healthy recipes

Soya Chunks cutlet recipe is an tasty protein rich snack. Soya is a high quality Vegetable protein, a perfect and economical
substitute for meat based proteins.

Nutrition Info:

Soya Chunks cutlet recipe is an tasty protein rich snack. This is probably one of best veg cutlet recipe without potatoes that tastes utterly delicious. Soya are high quality Vegetable protein, a perfect and economical substitute for meat based proteins. It is rich in calcium and proteins and helps to boost the teeth and bone health in growing children. Low in fat and sodium, it helps to control Cholesterol and reduce the risk of heart diseases. Particularly recommended for women as it regulates the estrogen levels and promotes heart and bone health.

1 Serving

Calories: 127

Carbs: 14.43g

Protein: 3084g

Fat: 5.17g

Fiber: 1.11g

Ingredients:

100gm Soya Chunks/Granuals

1 Small grated ginger

1 Small bowl grated garlic

1 green chilli finely chopped

2 medium grated carrots

3 tbs sweet corn (Optional)

2 medium capsicums finely chopped

1 Small bowl peas

1 Small bowl coriander leaves (finely chopped)

½ Small bowl mint leaves (Optional)

Salt to taste

3 pinches black pepper

1 pinch turmeric

3 pinch garam masala powder

2 tsp oil for roasting

For Binding:

30g poha for binding(Optional)

2 tbs gram flour (Besan)

1 tbs oil for roasting

Steps

• In a pan take 4-5 cups of water and bring it to a boil. Add soya chunks or granuals and allow them to cook for 2 to 4 minutes.

• When they are soft, squeeze off the excess water and rinse them thoroughly with fresh water a few times. Squeeze them and set aside. If you are using soya chunks, then we will have to pulse them to make a coarse mixture.

• Heat 1 tsp oil in a pan. Add cumin seeds and let them crackle.

• Add ginger and garlic and sauté it for a minute.

• Add green chillies, garam masala, black pepper, salt and turmeric. Immediately add capsicum, carrot, corn and peas and mix well.

• Add soya bean, coriander leaves and mint leaves and mix everything well. Cover the pan with a lid and let it cook for 3 to 4 minutes in low flame.

• At this stage the mixture must bind well to make cutlets or else you can mash them with a masher.(If the mixture doesn’t bind well, you can add bread crumps or roated besan)

• Cool it completely. Then divide the mixture equally to 6 to 8 balls. Now gently flatten them. The soya cutlets must be firm and bind well, if you see any cracks or breaks; set them aside.

• Make a thin batter mixing 2 tbs gram flour (Besan) and ¼ cup water. Mix well. Dip each cutlet quickly on the both sides until moist.

• Place the soya cutlets in coarse poha. Coat them well. After finishing all rest for 10 mins to bind well.

• Add 2 tsp oil to a wide pan and heat it. Gently transfer the cutlets to the pan and cook on a medium heat on both the sides until they turn crunchy and golden in colour.

• Serve soya cutlets with coriander or mint chutney.