Soya Cutlet (No Potato): High-Protein, Low-Carb Soya Tikki

Soyabean is one of the best sources of plant-based protein and this Soya Cutlet is a great way to include soya in your diet. In this Soya Tikki recipe, I have used soyabean flour as the binding agent instead of potato, and that makes it even higher on the protein and lower on carbs. Asa bonus, it is also a vegan, gluten-free recipe.

If you include moderate amounts of soya in your diet, you are assured of including:

• quality protein
• fibre
• low GI index carbohydrates

Much as I love the health benefits of this nutritious bean, I am not quite fond of it. So I am constantly searching for ways to make delicious dishes with it, while retaining its health benefits and so came about this Soya Granules Cutlet.

Using Soya Chunks Instead of Soya Granules

If you are using Soya Chunks instead of Soya Granules to make this Soya Tikki:

1. Boil the soya chunks in hot water as explained on the box.
2. Drain the hot water, rinse the chunks in room temperature water, and then squeeze all the water from the chunks.
3. Now pulse the cooked soya chunks in the mixer-grinder into as fine as you want.

While I did not do so, you can grind the cooked and squeezed soya granules to a coarse powder as well.

Using Soyabean Flour as a Binder: Dos and Don’ts

When Soya Cutlet was suggested to me, I did my usual research and found that a majority of recipes for Soya Granules Cutlet used potato as a binder. However, I wanted to keep the carbs quotient low and so decided to experiment with soyabean flour as the binding agent. Here are some things that worked well in this method and some things that you should keep in mind:

• If you prep the granules and use them immediately, you need no or very little water to make the dough.
• Make the dough for the soya granules tikkis and the tikkis immediately before eating them as the dough tends to dry out. This does not happen if you use potato as it holds moisture for long.
• The texture of the Soya Cutlets made this way is slightly grainy but not overly so. You can reduce the graininess by grinding the cooked soya granules or chunks as fine as you can.
• I would recommend that you grate the carrot you add to this Soya Tikki instead of just chopping it fine because it helps reduce the grainy texture of it. This is also a reason that I did not add finely chopped capsicum or green beans.
• I used just 1/4 cup Soyabean Flour for 1 cup of uncooked Soya granules. However, you can more (upto 1/2 a cup) if you so wish. In such a situation, you may need to use a bit of hot water when making the dough.

Other Soya-based Recipes

• Soya Thalipeeth: High-Protein Flatbread with Soyabean Flour
• Low-Oil Soya Tikki: High-Protein Snack (No Onion, No Garlic Recipe)
• Vegetarian Galouti Kebab with Soya and Rajma
• Biryani with Soya Chunks or Nuggets

How to Make Vegan, Gluten-Free, High-Protein Soya Cutlet

1. Cooking the Soya Granules
   1. Boil 3 cups of water with 1/2 tsp salt.
   2. When the water starts to boil, turn off the heat.
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   3. Immediately add 1 cup soya granules and cover.
   4. Let the soya granules soak in the boiling hot water for 10 minutes.
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   5. Using a colander, drain all the water from the soya granules.
   6. Rinse the granules well in cold water.
   7. Squeeze all the water from the granules.
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   8. {Optional} Grind the cooked and squeezed soya granules to a coarse powder. I did not do this.
2. Making Green Chilli Ginger Paste
   1. Grind 2 to 3 spicy green chillies and 1″ piece of ginger to a coarse paste.
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3. Making the Dough for the Soya Cutlet
   1. Mix together 2 cups cooked soya granules (squeezed well to remove all excess water), 1/4 cup soyabean flour, 1/2 cup grated carrot, 1/2 cup finely chopped onion, 1/4 cup finely chopped coriander, 1/2 tsp red chilli powder, 1/4 tsp turmeric powder, 1 tsp green chilli-ginger paste, and salt to taste.
   2. Mix well to get a soft dough. I did not need any water. If you need some, add 1 tsp at a time.
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4. Making the Soya Granules Tikki 
   1. Divide the dough into 8 equal parts.
   2. Shape each portion of the dough into a thick disc.
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   3. Lightly grease a non-stick or iron tava (griddle/pan).
   4. Over medium flame, heat the tava.
   5. Place the Soya Tikkis on the warm tava and cook till the side touching the pan in golden brown.
   6. Flip over and cook the flip side.  
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5. Serve hot Soya Cutlets with Coriander Chutney, Dahiwali Pudina Chutney, or Tomato Ketchup.

Recipe for Soya Cutlet (Soya Granules Tikki)

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Soya Cutlets | Soya Granules Tikki (No Potato)

Aruna

I made these high-protein Soya Cutlets with soy granules and soyabean flour as the binding agent (instead of boiled potato). The result were these high-protein, low-carb Soya Granules Tikkis that made for a great snack. As a bonus, they are also vegan and gluten-free.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Course Snack

Cuisine Gluten Free, Indian, Vegan, Vegetarian

Servings 8 Cutlets

Calories 72 kcal

Equipment

• Bowl
• Spatula
• Frying Pan or Tava
• Colander

Ingredients

  

1x2x3x

• 1 Cup Soya Granules (100 gms)
• 1/4 Cup Soya Flour (25 gms)

Vegetables

• 1/2 Cup Onion Finely Chopped (50 gms)
• 1/2 Cup Carrot Grated (50 gms)
• 1/4 Cup Fresh Coriander Finely Chopped (15 gms)

For Ginger-Chilli Paste

• 2-3 Green Chillies
• 1" Ginger

Spices

• 1/2 tsp Red Chilli Powder
• 1/4 tsp Turmeric
• Salt to Taste

Other Ingredients

• 3 Cups Water
• 1/2 tsp Salt
• 1 tsp Oil

Instructions

 

Cooking the Soya Granules

• Boil 3 cups of water with 1/2 tsp salt.
• When the water starts to boil, turn off the heat.
• Immediately add 1 cup soya granules and cover.
• Let the soya granules soak in the boiling hot water for 10 minutes.
• Using a colander, drain all the water from the soya granules.
• Rinse the granules well in cold water.
• Squeeze all the water from the granules.
• {Optional} Grind the cooked and squeezed soya granules to a coarse powder. I did not do this.

Making Green Chilli Ginger Paste

• Grind 2 to 3 spicy green chillies and 1″ piece of ginger to a coarse paste.

Making the Dough for the Soya Cutlet

• Mix together 2 cups cooked soya granules (squeezed well to remove all excess water), 1/4 cup soyabean flour, 1/2 cup grated carrot, 1/2 cup finely chopped onion, 1/4 cup finely chopped coriander, 1/2 tsp red chilli powder, 1/4 tsp turmeric powder, 1 tsp green chilli-ginger paste, and salt to taste.
• Mix well to get a soft dough. I did not need any water. If you need some, add 1 tsp at a time.

Making the Soya Granules Tikki

• Divide the dough into 8 equal parts.
• Shape each portion of the dough into a thick disc.
• Lightly grease a non-stick or iron tava (griddle/pan).
• Over medium flame, heat the tava.
• Place the Soya Tikkis on the warm tava and cook till the side touching the pan in golden brown.
• Flip over and cook the flip side.

Serving Suggestions

• Serve hot Soya Cutlets with Coriander Chutney, Dahiwali Pudina Chutney, or Tomato Ketchup.

Nutrition

Calories: 72 kcalCarbohydrates: 8 gProtein: 8 gFat: 1 gSaturated Fat: 0.1 gPolyunsaturated Fat: 1 gMonounsaturated Fat: 0.5 gTrans Fat: 0.003 gSodium: 341 mgPotassium: 131 mgFiber: 3 gSugar: 1 gVitamin A: 1212 IUVitamin C: 3 mgCalcium: 59 mgIron: 3 mg

Keyword High-protein recipe, Low Carb Recipe, Soya Chunks Cutlet, Soya Cutlet, Soya Cutlets, Soya Granules Tikki, Soya Tikki

Tried this recipe?Do let me know how you liked it @aahaaram or tag #aahaaram!