Veggie Submarines
by Tarla Dalal
Rich in Iron and Zinc Whole wheat hot dog rolls combine with soya granules and vegetables to make healthy submarines that will disappear in a flash!
Veggie Submarines recipe - How to make Veggie Submarines
Preparation Time: Cooking Time: Baking Time : 15 mins. Baking Temperature: 200°C (400°F). Total Time:
Makes 6 servings
6 hot dog rolls , (brown I219 , lightly buttered)
1/4 cup soya granules
1 tsp cornflour
1/4 cup milk
1 tsp dry red chilli flakes (paprika)
1 cup chopped and boiled mixed vegetables
2 tsp tomato ketchup
2 tsp butter
salt and to taste
freshly ground black pepper (kalimirch) powder to taste
For The Topping
2 tsp grated processed cheese
Method
- Main procedure
- Slit each roll horizontally and toast lightly in a pre-heated oven or on a tava (griddle) for about 5 minutes. Keep aside.
- Soak the soya granules in salted hot water for about 5 minutes. Drain and squeeze out all the water. Keep aside.
- Dissolve the corn flour in the milk and keep aside.
- Heat the butter in a non-stick pan, add the chilli flakes, boiled vegetables, salt and pepper and mix well.
- Add the soya granules, tomato ketchup, milk-corn flour mixture and mix again. Cook for about 2 to 3 minutes.
- Remove from the flame and keep aside.
- Stuff each roll with a little of the prepared filling.
- Sprinkle the grated cheese and grill in a pre-heated oven at 200°c (400°f) for 8 to 10 minutes or till the cheese melts.
- Serve hot.
Nutrient values per submarine
Carbohydrates
36.2 gm
Fat
3.5 gm
Energy
209 cal
Zinc
1.1 mg
Iron
2.7 mg
Protein
7.7 gm
Outbrain
Firstly,i d like to say this recipe is a big hit in my family right since the time i tried it ))A very innovative way to capture the goodness of Soya. Loved the taste of vegetables covered with cheese. Also works well as a packed lunch ! thank you tarla dalal ))