Soya Granule Cutlet Recipe- Rich in Protein and Fibre

Soya Granules Cutlet

Rich in Protein, Iron, Calcium, Chromium, Biotin, Carotene, Folic acid, Zinc, Manganese, Magnesium, Phosphorus, Essential fatty acids (Vitamin F).

Total serving:- 4

Ingredients

  • Soya Granules 100gm
  • Steamed Peas 25gm
  • Carrot, Grated 50gm
  • Mushroom Grated 50gm
  • Bengal gram flour 25gm
  • Cilantro, finely chopped 20gm
  • Cumin Powder1 tsp
  • Red Onion, chopped 30gm
  • Ginger Paste1 tsp
  • Green chilies, finely chopped 5-6
  • Curry leaves 6-7
  • Salt to taste
  • Oil for shallow frying 10ml

Method

  1. In a saucepan, bring to boil 3-4 cups of water. Add 1 tsp salt and soya granules. Simmer for 5 minutes on low heat.
  2. Strain the cooked granules and drain the water. Wash granules softly with cold water.
  3. To drain and squeeze the granules to remove the water as much as you can and set aside.
  4. Heat 1/2 tsp oil in a nonstick pan. Add curry leaves, chopped green chilies, and ginger paste. Sauté for few seconds.
  5. Add chopped onions and grated mushrooms and sauté lightly.
  6. Add gram flour and stir on low heat until you smell the aroma of roasted gram flour.
  7. Turn off the heat and transfer roasted gram flour mixture to another bowl.
  8. In a mixing bowl, add cooked granules, steamed peas, grated carrot, cilantro, cumin powder, gram flour mixture and salt to taste. Mix nicely.
  9. Taste the mixture and add salt or red pepper to adjust flavor according to your taste.
  10. Make medium sized flat cutlets.
  11. Grease nonstick pan with little oil. Place the cutlets in the pan. Shallow fry them over medium low heat.
  12. Serve hot.

Nutritive value per serving:-

  • Calories (kcal) 177
  • Protein (g) 13.35
  • Fat (g) 7.89
  • Carbohydrate (g) 13
  • Fiber (g) 1.55
  • Calcium(mg) 87.7
  • Iron (mg) 3.50

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