S07 · Snacks · Pan-Indian and modern

Baked Soya-Vegetable Cutlets

Name: Baked Soya-Vegetable Cutlets
Prep time: 25 min
Cook time: 25 min
Yield: 4 (2 cutlets each)
Cuisine: Indian (Modern (pan-Indian))
Ingredients: 80 g soy granules, dry; 150 g potato, boiled and mashed; 60 g carrot, finely grated; 50 g green peas, lightly mashed; 50 g onion, finely chopped; 40 g beans, finely chopped; 30 g besan, dry-roasted 2 minutes; 1 tsp ginger-garlic paste; 1 green chilli; ½ tsp garam masala; 1 tsp chaat masala; ½ tsp amchur; 2 tbsp coriander; 4 g salt; 30 g rolled oats, pulsed coarsely; 12 g groundnut oil for brushing

High proteinVegetarian

Soy granules, potato and vegetables shaped into crisp cutlets with an oat crust and baked or shallow-fried with just 12 g oil for the batch.

Region: Modern (pan-Indian)
Diet: Strictly vegetarian, egg-free
Prep: 25 min
Cook: 25 min
Time, as written: Prep 25 min · Cook 25 min
Serves: 4 (2 cutlets each)
Difficulty: Easy–moderate
Status: Modern recipe — no traditional claim
Good for: Tiffin, travel, evening snack

All recipes

S07Baked soya-vegetable cutletsPhotograph to come

Nutrition

High protein

15 gProtein

200kcal

7.5 gProtein per 100 kcal

Per serving	kcal	Protein	Carbs	Fat	Sat fat	Fibre	Sugars	Protein per 100 kcal
Per serving	200	15 g	22 g	4 g	1 g	7 g	3 g	7.5 g

Tier: High protein. Soy granules use a typical label (about 52 g protein per 100 g dry); oats from USDA (not in IFCT 2017). Values checked against IFCT 2017 on 14 Oct 2026.

Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.

Ingredients

Coating

30 g rolled oats, pulsed coarsely

12 g groundnut oil for brushing

Method

Soak soy granules in 300 ml hot water for 10 minutes. Drain and squeeze out all the water in a cloth — wet granules make soft, crumbly cutlets.
Sauté onion, carrot, beans and peas in 2 g oil for 4 minutes until dry.
Mix granules, vegetables, potato, besan, spices, coriander and salt into a firm mixture.
Shape into 8 patties, 7 cm across and 1.5 cm thick. Press both sides into the oats.
Bake: place on a greased tray, brush with the remaining oil, and bake at 200 °C for 20–25 minutes, turning once, until golden and crisp. Tawa: shallow-fry on medium, 3 minutes per side, using the same 10 g oil.
Serve with green chutney or hung-curd dip.

Protein optimisation

Where the protein comes from: Soy granules supply 10.5 g per serving; besan 1.5 g; oats 1 g; vegetables 2 g.
Boost: Serve with 75 g hung-curd mint dip (+4 g protein, +70 kcal).

Variations, serving and storage

Regional: Kolkata "veg chop" style — add 50 g grated beetroot and a pinch of roasted cumin; coat in breadcrumbs.
Substitution: Gluten-free version with certified gluten-free oats, or roll in 20 g rice flakes (poha) pulsed coarsely.
Storage: Cooked cutlets keep 3 days refrigerated; shaped raw cutlets freeze 1 month.
Food safety: Reheat until hot throughout (75 °C at the centre).
Meal prep: Excellent.

Allergens

Soy, gluten (oats may contain gluten unless certified gluten-free)

Labels: High protein · Lower-fat · Dairy-free · Whey-free · No added sugar · Meal-prep friendly

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