VEGANISM BY LORBIC
Recipe snack post-workout appetizer

High-Protein Crispy Soya Chunk Tikki

Pan-seared, golden-crusted soy and green pea cutlets delivering 21g complete protein per serving with zero potato starch or deep-frying.

high-protein soy post-workout weight-loss gluten-free indian-snack pan-seared
Prep Time 15 mins
Cook Time 10 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 21g
Carbs 25g
Fats 3.5g
Calories 220 kcal
Fiber 8g

Instructions for Cook

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  • Squeeze boiled soya chunks firmly twice to extract all internal water before pulsing.
  • Use dry-roasted besan to bind the patties without boiled potatoes or refined breadcrumbs.
  • Pan-sear on a hot cast-iron tawa over medium heat with 1 teaspoon of oil until deeply golden.

Ingredients

  • 60g
  • 30g (3 tbsp)
  • 50g (1/3 cup)
  • 30g (1/2 small)
  • 1 tbsp
  • 2 tbsp
  • 1 tbsp (15ml)
  • 1 tsp (5ml)
  • 1/2 tsp
  • 1/2 tsp each
  • 1/2 tsp chilli, 1/4 tsp hing
  • to taste

Cooking Instructions

Crispy, golden, and packed with 21 grams of plant protein per serving, these pan-seared cutlets deliver maximum crunch with minimal oil. By combining pulsed defatted soya chunks with sweet green peas and roasted chickpea flour, they eliminate the need for boiled potatoes, cornstarch, or refined breadcrumbs.

Nutritional Highlights

  • 21g Complete Plant Protein: Soya chunks and roasted besan combine to supply all nine essential amino acids with optimal PDCAAS quality, fueling lean muscle repair and sustained satiety.
  • High-Fiber Metabolic Support: Over 8g of dietary fiber per serving stabilizes postprandial glucose levels and promotes digestive motility.
  • Nutrient Synergy: Vitamin C from fresh lemon juice enhances non-heme iron absorption from defatted soy and roasted gram flour.
  • Heart-Healthy Searing: Cooked with just one teaspoon of cold-pressed oil on cast iron, keeping saturated fat minimal with zero dietary cholesterol.

Cooking Instructions

  1. Hydrate and Pulse Soya: Boil 60g dry soya chunks in 3 cups of lightly salted water for 5 minutes. Drain through a colander and rinse under cold water. Press firmly between your palms to extract all internal moisture, then pulse in a food processor into coarse, jagged granules.
  2. Combine Tikki Dough: In a mixing bowl, combine the pulsed soya, mashed green peas, finely minced onion, ginger, green chillies, mint, coriander, roasted besan, lemon juice, roasted cumin powder, garam masala, chaat masala, Kashmiri red chilli powder, hing, and rock salt. Knead for 1 minute until the mixture forms a tight, cohesive dough.
  3. Shape Patties: Divide the mixture into 4 equal portions. Roll each into a smooth ball and flatten between your palms into 1/2-inch thick round tikkis with smooth edges.
  4. Pan-Sear on Cast Iron: Heat 1 teaspoon of mustard or peanut oil on a cast-iron tawa over medium heat. Arrange the tikkis on the hot surface and cook undisturbed for 4–5 minutes until the bottom crust turns deeply golden and crisp. Flip gently and sear the second side for another 3–4 minutes.
  5. Serve: Transfer hot cutlets to a plate and serve immediately with fresh mint-coriander chutney or spicy tomato salsa.