VEGANISM BY LORBIC
Recipe snack appetizer dinner post-workout

High-Protein Soya Chana Dal Shami Kabab

Melt-in-mouth Awadhi spiced cutlets crafted from slow-simmered chana dal and soy granules, delivering 16.5g complete protein per serving with zero potatoes or deep-frying.

high-protein soy kabab awadhi lucknowi gluten-free pan-seared post-workout
Prep Time 15 mins
Cook Time 20 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 16.5g
Carbs 25g
Fats 4g
Calories 200 kcal
Fiber 8g

Instructions for Cook

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  • Simmer chana dal and soy granules together with whole spices until completely dry before grinding.
  • Grind the mixture warm to release natural amylose starch and bind the patties without potatoes or breadcrumbs.
  • Pan-sear on a seasoned cast-iron skillet over medium heat in 1 teaspoon of oil until deeply crusted.

Ingredients

  • 50g
  • 40g
  • 40g (1 small)
  • 1 tbsp (15g)
  • 1
  • 1 tsp (5ml)
  • 1 batch
  • 1/2 tsp each
  • 1 tbsp (15ml)
  • 2 tbsp
  • to taste

Cooking Instructions

Richly spiced, velvety on the inside, and seared to a crisp golden crust, these Awadhi-inspired Shami Kababs deliver 16.5 grams of complete plant protein per serving. By co-simmering Bengal gram and defatted soy granules with whole aromatics, this recipe achieves the classic melt-in-the-mouth texture without eggs, boiled potatoes, or deep-frying.

Nutritional Highlights

  • 16.5g Complete Plant Protein: Combining split Bengal gram (Cicer arietinum) with defatted soy (Glycine max) establishes an optimal amino acid balance rich in lysine, leucine, and methionine for efficient muscle repair.
  • Low-Glycemic Amylose Matrix: Over 8g of dietary fiber and natural resistant starch slow gastric emptying, preventing blood sugar spikes and sustaining satiety for hours.
  • Enhanced Iron Absorption: Natural ascorbic acid from fresh lemon juice chemically reduces non-heme iron from soy and lentils into its bioavailable ferrous state.
  • Cardiovascular Protection: Pan-seared on cast iron with a single teaspoon of cold-pressed oil, keeping saturated fat under 1g with zero dietary cholesterol.

Cooking Instructions

  1. Infuse and Simmer: In a pressure cooker or heavy pan, combine 50g soaked chana dal, 40g soaked and squeezed soya granules, chopped onion, ginger-garlic paste, slit green chilli, rock salt, whole spices (bay leaf, black cardamom, cloves, cinnamon, peppercorns, cumin), and 3/4 cup water. Cook on medium heat for 3–4 whistles (or simmer covered for 15 minutes) until the lentils turn tender and all surface moisture evaporates completely.
  2. Discard Hard Spices & Grind Warm: Remove the bay leaf, cinnamon stick, and black cardamom skin. While the lentil-soy mixture is still warm, transfer it to a food processor or grinding stone. Grind into a fine, cohesive, pliable dough without adding any water.
  3. Season and Shape: Transfer the warm dough to a mixing bowl. Fold in garam masala, chaat masala, fresh lemon juice, and finely chopped mint and coriander leaves. Divide into 4 equal portions, roll into smooth balls, and flatten gently into 1/2-inch thick round kababs with clean edges.
  4. Sear on Cast Iron: Heat 1 teaspoon of mustard or peanut oil on a seasoned cast-iron skillet over medium heat. Place the kababs on the hot surface and cook undisturbed for 4 minutes until a deep golden-brown crust develops. Flip gently and sear the second side for 3–4 minutes.
  5. Serve: Transfer hot kababs to a platter and serve immediately with sliced red onion rings and fresh mint-coriander chutney.