Soya and Green Peas Cutlet
by Tarla Dalal
soya green peas cutlet recipe | healthy soya matar ke kebab | mutter soya tikki | with 28 amazing images.
Enjoy a protein-packed and flavorful snack with this easy soya green peas cutlet recipe! Learn how to make soya green peas cutlet recipe | healthy soya matar ke kebab | mutter soya tikki |
Looking for a delicious way to boost your protein intake without sacrificing your well-being? Look no further than healthy soya matar ke kebab! A combination of protein-packed and fibre-rich soya granules and green peas along with other vegetables makes this a healthy snack. This recipe packs a powerful combo of protein-rich soya granules and vibrant green peas.
The key to healthy mutter soya tikki lies in using minimal oil, unlike traditional tikkis that are completely potato based. Simply pan-fry them in a non-stick pan for a guilt-free indulgence.
Don't forget to skip the greasy breadcrumbs or potatoes and opt for a healthier binder like besan (gram flour) and paneer for added protein and a delightful nutty flavor. Enjoy your homemade soya green peas cutlets as a satisfying snack or a meal.
Do try other healthy soya tikkis like Hara bhara soya tikkis, Hare chane soya tikki, Soya vegetable cutlet and kabuli chana soya tikki.
pro tips to make soya green peas cutlet recipe: 1. Squeeze and remove the excess water from the spinach to avoid breaking of cutlets. 2. Instead of paneer you can use boiled and mashed potatoes to bind the mixture. 3. You can also use any other mixed chopped vegetables of your choice. 4. You can also add finely chopped mint leaves in the mixture for the added freshness.
Enjoy soya green peas cutlet recipe | healthy soya matar ke kebab | mutter soya tikki | with detailed step by step photos.
Soya and Green Peas Cutlet recipe - How to make Soya and Green Peas Cutlet
Soaking Time: 10 minutes Preparation Time: Cooking Time: Total Time:
Makes 8 cutlets
For Soya and Green Peas Cutlet
1/4 cup soy granules
1/4 cup boiled green peas
1/2 cup grated paneer (cottage cheese)
1/4 cup chopped and blanched spinach (palak)
2 tbsp finely chopped onions
1/4 cup thinly grated carrot
1/4 cup finely chopped coriander (dhania)
1/2 tsp chopped green chillies
1 tsp ginger-garlic (adrak-lehsun) paste
1/4 tsp dried mango powder (amchur)
a pinch of turmeric powder (haldi)
1/2 tsp garam masala
salt to taste
2 tbsp besan (bengal gram flour)
1 1/2 tsp oil for greasing and cooking
For Serving
healthy green chutney
For soya and green peas cutlet
- For soya and green peas cutlet
- To make {span class="bold1"}soya green peas cutlet recipe{/span}, soak the soya granules, salt and 1 cup of hot water together in a bowl.
- Keep aside for 10 minutes. Drain well, squeeze out all the water and transfer it into a deep bowl.
- Now add all the remaining ingredients and mix well.
- Divide the mixture into 8 equal portions and shape each portion into a 50 mm. (2 inch) flat, round cutlet.
- Heat a non-stick tava (griddle) and grease it using ½ tsp of oil. Place all the cutlets on it.
- Cook on a medium flame, using 1 tsp of oil, till they turn golden brown in colour from both the sides.
- Serve {span class="bold1"}soya green peas cutlet{/span} immediately with healthy green chutney.
Soya green peas cutlet (Healthy Snack) video by Tarla Dalal
like soya green peas cutlet recipe
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soya green peas cutlet recipe | healthy soya matar ke kebab | mutter soya tikki | then do try other healthy cutlet recipes also:
- green peas and paneer tikki recipe | green peas, potato and paneer tikki | matar paneer cutlet |
- moong dal tikki recipe | moong dal vegetable kebab | healthy moong dal paneer cutlet |
what is soya green peas cutlet made of?
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See the below image of list of ingredients for making soya green peas cutlet.
how to soak soya granules
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To make soya green peas cutlet recipe | healthy soya matar ke kebab | mutter soya tikki | in a deep bowl, add ¼ cup soy granules. They are a fantastic source of plant-based protein, making the cutlets a hearty and satisfying option. This adds a satisfying bite to the cutlets and helps them hold their shape during cooking.
- Add little salt to taste.
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Add 1 cup of hot water together in a bowl.
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Keep aside for 10 minutes.
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Drain well, squeeze out all the water.
how to make the cutlet mixture
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Transfer the soaked soya granules into a deep bowl.
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Add ¼ cup boiled green peas. Green peas add a pop of fresh, sweet flavor to the cutlets. They complement the earthier flavor of the soya granules nicely.
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Add ½ cup grated paneer (cottage cheese). Paneer provides a delightful textural contrast to the softer mashed soya and peas. It acts as a binder in the cutlet mixture.
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Add ¼ cup chopped and blanched spinach (palak). Spinach's vibrant green color naturally enhances the visual appeal of the cutlets. It also packs a nutritional punch, adding vitamins, minerals, and antioxidants to the dish.
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Add 2 tbsp finely chopped onions.
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Add ¼ cup thinly grated carrot
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Add ¼ cup finely chopped coriander (dhania). Chopped coriander leaves add a burst of fresh, citrusy flavor to the cutlets. This brightens up the overall taste profile and cuts through any potential heaviness from the soya and peas.
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Add ½ tsp chopped green chillies.
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Add 1 tsp ginger-garlic (adrak-lehsun) paste.
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Add ¼ tsp dried mango powder (amchur).
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A pinch of turmeric powder.
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Add ½ tsp garam masala.
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Add salt to taste.
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Add 2 tbsp besan (bengal gram flour). Besan has a slightly nutty and savory flavor that complements the taste of soya and green peas nicely. Besan is a good source of protein and fiber, making it a healthier alternative to using just breadcrumbs as a binder. Besan is a natural binder due to its gluten-like properties.
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Mix well.
how to make soya green peas cutlet
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Divide the mixture into 8 equal portions and shape each portion into a 50 mm. (2 inch) flat, round cutlet.
-
Heat a non-stick tava (griddle) and grease it using ½ tsp of oil.
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Place all the cutlets on it.
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Cook on a medium flame, using 1 tsp of oil.
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Till they turn golden brown in colour from both the sides.
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Serve soya green peas cutlet recipe | healthy soya matar ke kebab | mutter soya tikki | immediately with healthy green chutney.
pro tips to make soya green peas cutlet recipe
-
Squeeze and remove the excess water from the spinach to avoid breaking of cutlets.
-
Instead of paneer you can use boiled and mashed potatoes to bind the mixture.
-
You can also use any other mixed chopped vegetables of your choice.
-
You can also add finely chopped mint leaves in the mixture for the added freshness.
| Energy | 60 cal |
| Protein | 3.3 g |
| Carbohydrates | 4.1 g |
| Fiber | 1.3 g |
| Fat | 3.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 446.9 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 3.7 mg |
| Folic Acid | 10.7 mcg |
| Calcium | 65.6 mg |
| Iron | 0.8 mg |
| Magnesium | 8.8 mg |
| Phosphorus | 56.4 mg |
| Sodium | 6.3 mg |
| Potassium | 36.5 mg |
| Zinc | 0.1 mg |
hello ma''am.can i prepare this recipe using an air fryer?if yes,could you tell me the timing and temperature?
Lovely aromatic tikki...soya granules blend well with veggies like green peas, spinach,carrots and coriander along with Indian masalas...Can serve to your guests and they will be delighted to have protein and fibre rich cutlet...
I do not like soya, but to add soya in my son's diet I made Soya Cutlets and was surprised, the taste of soya with all the other veggies in the cutlet was quite good.Now I make burgers and wraps also with this cutlet.