Baked Soya-Vegetable Cutlets
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)
- Status
- Modern recipe — no traditional claim
- Diet label
- Strictly vegetarian, egg-free
- Time
- Prep 25 min · Cook 25 min
- Serves
- 4 (2 cutlets each)
- Difficulty
- Easy–moderate
- Good for
- Tiffin, travel, evening snack
- Tags
- High protein · Lower-fat · Dairy-free · Whey-free · No added sugar · Meal-prep friendly
- Allergens
- Soy, gluten (oats may contain gluten unless certified gluten-free)
Nutrition (estimated)
- Calories
- 200 kcal
- Protein
- 15 g
- Carbs
- 22 g
- Fat
- 4 g
- Fibre
- 7 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|
| Per serving | 200 | 15 g | 22 g | 4 g | 1 g | 7 g | 3 g | 7.5 g |
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.
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
- 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
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com