veg soya tikki, soya cutlet, soya granules cutlet

Difficulty:

EASY

Preparation Time:

20 Minutes

Cooking Time:

15 Minutes

Total Time:

35 Minutes

Servings:

2

Soya Chunks, made from defatted (oil removed) soya flour, is an excellent Vegan source of proteins. Apart from protein, it is also high in fibre, omega-3 fatty acids and low on fats and carbohydrates. 100 grams of uncooked soya chunks have 345 calories with 52 grams of protein, just 0.5 grams fat, 33 grams carbohydrates and 13 grams dietary fibre. They are also rich in calcium and iron while providing no extra sugar or sodium.

This vegan and gluten free Soya Tikki recipe, made from soya granules, is a healthy, non-fried version of tikkis (cutlets) that has a right combination of proteins, carbs and fat making it a wholesome, diet friendly snack recipe. You can add/ replace any veggies of your choice while preparing this dish. This would also taste great as a party appetizer. These Veg Soya Tikkis can either be enjoyed as it is, with some green chutney/ ketchup or can be added in making some healthy whole wheat burgers.

Ingredients:

Direction:

  • Add soya granules to hot boiling water, cover and let it sit for 10-12 mins till the soya granules turn soft. Then strain them and remove excess water. Keep aside.
soya granules
soya granules
  • Now, heat 1 teaspoon oil in a pan. Add cumin seeds, grated garlic and ginger. Saute for a minute.
tempering
  • Then add finely chopped onion, capsicum and carrots. Mix everything on low-medium flame for 3-4 mins till the vegetables are cooked.
satueed vegetables
sauteed vegetables
  • Then add boiled soya granules and one mashed boiled potato. Add turmeric, red chilli powder, garam masala, coriander powder and salt. Mix everything thoroughly.
soya tikki
soya tikki
  • Lastly, squeeze in a teaspoon of lemon juice and add some chopped coriander. Give a final mix and turn off the flame.
soya tikki
  • When the mixture is slightly warm, make round tikkis (cutlets) out of it and set aside to shallow fry.
soya tikki, soya cutlets
  • Now heat a teaspoon of oil in a pan and place the prepared tikkis. Fry from one side, flip over and fry from the other side as well. Add more oil if required.
soya tikki, veg soya cutlets
veg soya tikki, soya cutlets
  • Enjoy the prepared Veg Soya Tikkis with ketchup or green chutney!
soya cutlets, veg soya tikki

Difficulty:

EASY

Preparation Time:

20 Minutes

Cooking Time:

15 Minutes

Total Time:

35 Minutes

Servings:

2