Soya chunks cutlet – Protein Rich Snack Recipe
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This soya chunks cutlet is my answer to the protein question at snack time. Dry soya chunks get soaked, ground with mushrooms, sweet corn, ginger and fresh herbs, bound with multigrain bread crumbs and shallow-fried until crisp. No potato, no egg, and 20 g of protein a serving. I make them with evening tea and tuck the leftovers into sandwiches.
Tried this recipe and has turned out amazing!!!! I didn’t have bread at home so replaced it with oats (ground them in blender until coarse). Loved it!
Why This Recipe Works
- No potato, no egg. Squeezed soya chunks and fresh bread crumbs hold this soya chunks cutlet together on their own.
- Ten ingredients, one blender jar. Everything grinds together in a single pass.
- 20 g of protein and 7 g of fiber per serving, from the recipe card.
- Crisp outside, soft inside. A pressed crumb coat browns in a tablespoon of oil for the whole batch.
Full quantities are in the recipe card. These are the ones worth a word.
- Soya chunks. Dry, bite-size nuggets of textured soy protein, also sold as nutri nuggets or meal maker. Indian grocers such as Patel Brothers stock them, and Amazon does too. The bag also makes my high-protein soya chunks curry, and the finer granules make soya bhurji.
- Mushrooms and corn. White button or cremini mushrooms, chopped fine. Frozen corn, thawed and patted dry.
- Bread. Multigrain sandwich bread, whizzed into fresh crumbs. Coarsely ground oats work too. For vegan cutlets, pick a loaf without milk or egg.
- Green chili. One serrano; a jalapeño is milder.
- Equipment. As an Amazon Associate I earn from qualifying purchases. A Ninja Professional XL food processor grinds the mix evenly coarse. I fry in a Lodge 10.25-inch cast iron skillet, or use my Philips 2000 Series air fryer.
How to Make Soya Chunks Cutlets
1. Soak the soya chunks. Cover them with hot water for 30 minutes, until they swell and turn soft all the way through.
2. Squeeze them dry. Drain, then press out the water a handful at a time. This decides whether the cutlets hold or fall apart.
3. Grind to a coarse paste. Blend the soya chunks with the mushrooms, corn, green chili, ginger, mint, cilantro and salt until coarse, not smooth.
4. Bind and shape. Mix in the fresh bread crumbs to a soft dough that holds when pressed. Shape round cutlets, then roll each in more crumbs and press them on firmly.
5. Shallow-fry. Heat the oil in a skillet over medium heat. Cook until golden brown underneath, then flip and crisp the other side.
Rekha’s Note
Wet soya chunks are the one thing that ruins these. Squeeze them hard, then squeeze again; a dry mix is what makes the crumbs stick and the cutlets hold in the pan.
Nutrition-wise, soya chunks are the most concentrated vegetarian protein in my pantry, which is how one serving reaches 20 g without eggs or cheese.
Rekha
Soya Chunk Cutlet Recipe- Protein Rich Snack
Ingredients
- 100 grams soya chunks
- 10 grams ginger
- 2 tablespoons coriander leaves finely chopped
- 1 teaspoon Mint leaves
- 4 Mushrooms finely chopped
- 3 tablespoons sweet corn
- 1 green chilli finely chopped
- 3 bread multigrain
- salt to taste
- 1 tablespoon oil for shallow frying
Instructions
- soak the soya chunks into the hot water for 30 minutes.
- drain the water and in a large bowl squeeze off excess water.
- Now put these soya chunks into a blender jar and add mushrooms, corn, green chilli, ginger, mint leaves, coriander leaves, salt to taste and blend everything to a coarse paste.
- Take it out in a big bowl.
- In another jar break bread into smaller chunks and whizz them to make fresh bread crumbs.
- Add these bread crumbs in soya chunks and veggie paste. Mix and make a smooth very soft dough.
- Shape these in form of round cutlets also known as tikki. And once again roll these cutlets with bread crumbs.
- While rolling take care to firmly press the bread crumbs around these soya cutlets. This will yield in crispy cutlets.
- In a pan heat oil and place these cutlets. Cook them over medium heat.
- Once golden brown from one side flip them over and cook till crispy from the other side as well.
- Serve these delicious protein rich snack of soya cutlet with tomato ketchup or green chutney.
Nutrition
- Mix too wet to shape? The soya chunks held water. Squeeze them again, or work in a spoonful more crumbs or ground oats.
- Crust falling off? The crumbs were sprinkled, not pressed. Press them into every side before the cutlets go in the pan.
- Brown outside, pasty inside? The heat was too high. Medium heat lets the center warm through while the crust browns.
- Tastes flat? Soya chunks are bland on their own. Taste the ground mix and add salt, ginger or chili before shaping.
- Too hot for kids? Seed the green chili or leave it out. The ginger and mint still carry the flavor.
Soya Chunks Cutlet Variations
- Air fryer. Brush the crumbed cutlets with oil and air fry in one layer, turning once, the way I make my veg nuggets in the air fryer.
- Baked. 350°F for 20 to 25 minutes on a lined sheet pan, flipping halfway.
- Party size. Shape small patties and serve them with a tray of dips.
- Vegan burger. Shape the mix wide and flat and slide it into a bun with lettuce and tomato.
- Beans instead of soya. Try my kidney bean cutlets.
Serve It With
- Cilantro and mint chutney for heat, or sweet-sour tamarind chutney.
- A cool tzatziki or any thick yogurt dip.
- A bowl of roasted tomato soup to make it a light meal.
- Tucked into a sandwich or a toasted bun with lettuce, onion and tomato for lunch the next day.
Meal Prep and Storage
Cooked cutlets keep in an airtight container in the refrigerator for up to 2 days. Reheat them in a skillet or a 350°F oven for about 10 minutes so the crust crisps again. To freeze, shape and crumb them, freeze on a tray, then bag them for up to 3 weeks. Thaw in the refrigerator and fry as usual. They slot into my high-protein vegetarian meal plan.
Common Questions
Is a soya chunks cutlet good for weight loss?
No single recipe causes weight loss, but one serving of these cutlets is 247 calories with 20 g of protein and 7 g of fiber, going by the recipe card. Made without potato and shallow-fried in very little oil, it fits a calorie-conscious meal plan more easily than a deep-fried potato cutlet.
Can I make soya cutlets in the air fryer?
Yes. Brush the crumbed cutlets lightly with oil and air fry them in a single layer, turning once, until both sides are golden and crisp.
Can I use soya granules instead of soya chunks?
Yes. Granules are already fine, so soak and squeeze them the same way, then grind only the vegetables and mix everything together.
Can these cutlets be frozen?
Yes! They freeze perfectly fine. And Keep well for 4-6 weeks.
Hi, Rekha! What can be added instead of bread? So as to reduce the carbs in this cutlet.
sooji
Any option to replace the mushroom? Can we add corn?
Tried this recipe and has turned out amazing!!!! I didn’t have bread at home so replaced it with oats (ground them in blender until coarse). Loved it! Thank youuuu for this recipe!
Amazing recipe it was! I often make cutlets for my kids since they love different types of cutlets. I prefer using clarified butter most of the time for shallow frying. It give a beautiful aroma and a crispy texture to them.