Quinoa Soya High Protein Cutlets

 

Imagine biting into crispy, golden-brown cutlets bursting with protein-rich quinoa, tender soya granules, and vibrant grated carrots and beetroot. Fragrant with ginger, garlic, and a blend of aromatic spices, each bite offers a satisfying crunch and a moist, flavorful interior. Pair them with creamy Greek yogurt for a perfect balance of textures and a boost of protein. These cutlets are not just delicious—they're a wholesome, mouthwatering treat that satisfies both hunger and cravings.

Total protein content in 5 cutlets and 1/2 cup Greek yogurt: 30 - 35 grams 

Ingredients:

• 1 cup quinoa, cooked and cooled
• 1 cup soya granules, soaked and drained
• 1/2 cup besan (gram flour)
• 1 small carrot, grated
• 1 small beetroot, grated
• 1/4 cup fresh coriander (cilantro), finely chopped
• 1 tablespoon ginger & garlic paste
• 1 tablespoon mix nuts
• 1 teaspoon garam masala
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 2 tablespoon Sesame Seeds
• Salt to taste
• 1-2 tablespoons oil for cooking

Instructions:

1. Prepare Soya Granules:

   • Soak the soya granules in hot water for 15-20 minutes or until they become soft. Drain and squeeze out excess water. Set aside.

2. Mixing the Ingredients:

   • In a large mixing bowl, combine the cooked quinoa, soaked and drained soya granules, grated carrot, grated beetroot, chopped coriander, ginger paste, garlic paste, chopped nuts, garam masala, cumin powder, coriander powder, turmeric powder, besan (gram flour), and salt to taste. Mix well until all ingredients are evenly combined.

3. Forming Cutlets:

   • Take a portion of the mixture and shape it into a cutlet/patty. Coat both sides with sesame seeds. Repeat with the remaining mixture to make all the cutlets.

4. Cooking:

   • Heat oil in a non-stick pan over medium heat.
   • Place the cutlets in the pan and cook until both sides are golden brown and crisp, turning them carefully to cook evenly.

5. Serving:

   • Serve the quinoa and soya granules cutlets hot with a side of Greek yogurt.

Nutritional Information (approximate):

• Protein content:

  • Quinoa: 1 cup cooked quinoa contains about 8 grams of protein.
  • Soya granules: 1 cup of soya granules contains about 52 grams of protein.
  • Besan (gram flour): 1/2 cup of besan contains about 20 grams of protein.
  • Greek yogurt: 1/2 cup of Greek yogurt contains about 10 grams of protein.

  Total protein content in 5 cutlets and 1/2 cup Greek yogurt: 30 - 35 grams 

  • Quinoa and soya granules cutlets (5 cutlets): Approximately 20-25 grams of protein (depending on exact proportions and size of cutlets).
  • Greek yogurt (1/2 cup): Approximately 10 grams of protein.

Tips:

• Adjust the spices and salt according to your taste preferences.
• Ensure the mixture is well combined to help the cutlets hold their shape.
• You can shallow fry or bake the cutlets for a healthier option.

Enjoy your nutritious and protein-packed Quinoa and Soya Granules Cutlets with Greek yogurt for a balanced meal!