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side close up shot of healthy soya cutlets
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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.
Prep Time30 minutes
Cook Time10 minutes
Total Time40 minutes
Course: Snack
Cuisine: Indian
Servings: 8 cutlets
Calories: 142kcal
Author: Hina Gujral

Equipment

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.

Video

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