Soya kebab
- Makes: ~4 kebabs
- Weight: ~60–70 g each
- Calories: ~75–85 kcal per kebab
- Protein: ~6.5–7 g per kebab
- Cooking: No oil
Ingredients
Protein
- Soya granules – ½ cup (dry)
Vegetables (finely chopped)
- Carrot – ½ cup
- Beans – ½ cup
- Cauliflower – ½ cup
- Broccoli – ½ cup
- Green capsicum – ½ cup
- Onion – ½ cup (reduce if preferred)
Ingredients
01
Aromatics
- Garlic – 10 cloves, paste
- Ginger – ½ inch, paste
- Green chilli – optional, to taste
02
Masalas
- Pav bhaji masala – ¼ tsp
- Cumin powder – ¼ tsp
- Red chilli powder – to taste
- Salt – to taste
- (Optional) Chicken masala – a pinch
03
Herbs
- Pudina (mint) – chopped
- Kothmir (coriander)– chopped
04
Optional Binder (only if needed)
- 1 tbsp sattu or keto flour
Preparation
01
Prep the soya
- Soak soya granules in hot water for a few minutes.
- Boil briefly, then transfer to cold water.
- Squeeze extremely well to remove all moisture.
- Make a coarse paste. Keep aside.
02
Prep the vegetables
- Pressure-cook all vegetables until soft (4–5 whistles, fewer if they soften earlier).
- Mash lightly and let excess steam escape.
03
One-Pan Mixing (Exact Order | No Oil | Slow Flame)
- Heat a pan on low flame (no oil).
- Add onion → sauté till soft.
- Add garlic paste, then ginger paste → release aroma.
- Add mashed vegetables → mix and dry slightly.
- Add soya paste → combine well.
- Add all masalas + salt.
- Add pudina & kothmir.
Keep mixing and mashing everything in the pan on slow heat until the mixture is thick, dry, and shapeable.
If it feels loose, add 1 tbsp sattu or keto flour.
04
Shape & Roast
- Shape into firm kebabs/patties.
- Roast on a hot tawa or open flame, no oil.
- Slow roast, turn gently till golden with light char.
05
Serving (Kodi Style)
- Omelette at the base
- Green chutney
- Soya veg kebab
- Sprinkle chaat masala
- Top with low-fat cottage cheese
06
Why this works
- High protein, low calorie
- Zero oil
- Great binding & flavour
- Perfect for fat-loss and recomposition menus