Packed with plant based protein these soya cutlets are a satisfying and healthy snack that you can tuck inside wraps or burger buns for a wholesome meal.
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Packed with plant-based protein from soya and the nutritional goodness of beetroot, these soya cutlets are crisp from outside and soft from inside.
Why Choose Soya Beetroot Cutlets?
This recipe combines the best of both worlds:
- High Protein: Soya Chunks, flaxseeds powder, and gram flour (besan) are an excellent source of complete plant-based protein, making these cutlets great for protein rich diet.
- Nutrient-Dense: Beetroot adds a host of vitamins, minerals, and antioxidants, plus a beautiful natural color.
- Dietary Friendly: By avoiding wheat flour and dairy products, this recipe is naturally Gluten-Free and Dairy-Free (Vegan-friendly).
Ingredients You’ll Need
- Soya Chunks or the soya wadi, also known as meal maker, is the key ingredient of this vegetarian cutlet recipe. You can use them to make curry, manchurian, salad, and so much more.
- Beetroot adds the much required dietary fibre and colour to the cutlet.
- Gram Flour and Flaxseeds Powder for the binding and extra nutrition.
- Spices: Chilli Powder, Cumin Powder, Turmeric, Coriander Powder, Salt
- Onion, Green Chilli, Ginger, Garlic, Fresh Coriander Leaves
- Oil Spray or vegetable oil to cook the beetroot.
How To Make Soya Cutlets
1) Prep Soya Chunks
- Soak soya chunks in boiling hot water covered to soften for 15 minutes.
- Later, squeeze out all the water from the soaked chunks. They become soft, moist, and ready to use.
2) Make Cutlet Mixture
- In a food processor with blade attachment, combine the squeezed soya chunks, chopped beetroot, diced onion, ginger, garlic, green chilli, coriander leaves, spice powders, salt, gram flour, and flaxseeds powder.
- Pulse the food processor till all the ingredients are combined.
- Towards the end you will realise the cutlet mixture sticking together.
- At this stage, taste and transfer the cutlet mixture to a large bowl.
3) Shape the Cutlets
- Divide the mixture into equal portions.
- Grease your palms lightly with oil. Roll each portion into a ball and gently flatten it into a thick disc shape.
Pro Tip: For a crispier cutlet, you can chill the shaped cutlets in the refrigerator for 15-30 minutes before cooking.
4) Cook the Cutlets (Shallow Fry/Air Fry)
- Pan Frying (Recommended for best crispness): Heat 2-3 tablespoons of oil in a non-stick pan over medium heat. Place the cutlets, leaving some space between them. Fry until one side is golden brown and crisp (about 3-4 minutes). Flip and fry the other side until uniformly golden brown.
- Air Frying: Preheat air fryer to 180 degree celcius. Spray the cutlets with a vegetable oil. Air Fry for 10-12 minutes, turning the cutlets halfway, until they are golden and crispy.
Serve high protein soya cutlet with a refreshing mint-coriander chutney, homemade tomato ketchup or Garlic Yogurt Sauce as a snack.
Sometimes I use these cutlets as a filling for sandwiches, pita pockets, or wraps or as the main dish in healthy bowl meals with loads of salad.
Looking for more healthy snacks? Try my gluten free Oats Cutlet, egg-free Zucchini Fritters, or the air fryer Smashed Potatoes.
Hina’s Tried and True Tips
- Moisture Control is Key: The main challenge is moisture. Always squeeze the water from the cooked soya. Excess moisture leads to crumbling cutlets.
- Gluten-Free Coating: Instead of traditional breadcrumbs or all purpose flour, use healthier options like oats flour, rice flour, or gram flour.
- Flavour Boost: Add optional seasonings like Chaat Masala, mint powder, garam masala, or crushed kasoori methi.
- Batch Cooking: These cutlets can be prepared and shaped ahead of time. Store the uncooked, coated cutlets in an airtight container in the refrigerator for up to 2 days, or freeze them for up to a month. Air Fry/bake them directly from the fridge or freezer when ready to serve.
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Healthy Soya Cutlets Recipe
Packed with plant based protein these soya cutlets are a satisfying healthy snack that you can tuck inside wraps or burger buns to make a meal.
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Servings: 8 cutlets
Calories: 142kcal
- Food Processor
Ingredients
- 2 Cup soya chunks (meal maker)
- 1 small beetroot, peeled and chopped
- 1 small onion, diced
- 1 green chilli
- 4 garlic cloves
- 1 inch ginger, peeled
- ½ teaspoon cumin powder
- ½ teaspoon turmeric powder
- ½ teapsoon red chilli powder
- ½ teaspoon salt or to taste
- ¼ Cup gram flour (besan)
- 2 tablespoon flaxseeds powder
- handful of coriander leaves
- 2 tablespoon vegetable oil for pan frying
Instructions
- Soak soya chunks in boiling hot water covered to soften for 15 minutes. Later, squeeze out all the water from the soaked chunks. They become soft, moist, and ready to use.
- In a food processor with blade attachment, combine the squeezed soya chunks, chopped beetroot, diced onion, ginger, garlic, green chilli, coriander leaves, spice powders, salt, gram flour, and flaxseeds powder. Pulse the food processor till all the ingredients are combined.
- Towards the end you will realise the cutlet mixture sticking together. At this stage, taste and transfer the cutlet mixture to a large bowl.
- Divide the mixture into equal portions. Grease your palms lightly with oil. Roll each portion into a ball and gently flatten it into a thick disc shape.
- Heat 2-3 tablespoons of oil in a non-stick pan over medium heat. Place the cutlets, leaving some space between them. Fry until one side is golden brown and crisp (about 3-4 minutes). Flip and fry the other side until uniformly golden brown.
- Serve high protein soya cutlet with a refreshing mint-coriander chutney, homemade tomato ketchup or Garlic Yogurt Sauce as a snack.
Nutrition
Calories: 142kcal | Carbohydrates: 12g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Sodium: 178mg | Potassium: 105mg | Fiber: 5g | Sugar: 4g | Vitamin A: 25IU | Vitamin C: 2mg | Calcium: 89mg | Iron: 3mg
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Tes says
Looks so good. And seems very healthy, too 🙂
Priyanka says
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