Recipe - Delicious and Healthy Veg Soya Kebabs

For those looking for a delectable and protein-rich choice that is fully plant-based, veggie soya kebabs are a terrific substitute. These kebabs, made from nutrient-rich soybeans, are not only tasty but also have a number of health advantages. In this article, we will explore the preparation and cooking time for veg soya kebabs, as well as highlight the remarkable advantages they provide. So go ahead, give them a try, and indulge in the goodness of veg soya kebabs!

Preparation Time:
The preparation of veg soya kebabs involves a few simple steps. Below is a breakdown of the estimated time required for each stage:

Soaking the soybeans: 6-8 hours or overnight
Blending and shaping the mixture: 20-25 minutes
Marinating time (optional): 30 minutes to 1 hour
Cooking the kebabs: 15-20 minutes

Total preparation time: Approximately 2 hours and 15 minutes

Ingredients (Serves 4)

1 cup soybeans (soaked and drained)
1 medium-sized onion (finely chopped)
2 green chilies (finely chopped)
2 tablespoons fresh coriander leaves (chopped)
1 tablespoon ginger-garlic paste
1 teaspoon cumin powder
1 teaspoon garam masala
1 teaspoon chaat masala
Salt to taste
Cooking oil (for frying)

Method

Step 1: Soaking the soybeans

- Place the soybeans in a bowl and cover them with water.
- Allow the soybeans to soak for 6-8 hours or overnight.
- After soaking, drain the water and rinse the soybeans thoroughly.

Step 2: Blending and shaping the mixture

- In a food processor or blender, add the soaked and drained soybeans.
- Pulse the soybeans until they are coarsely ground.
- Transfer the ground soybeans to a mixing bowl.
- Add the chopped onions, green chilies, ginger-garlic paste, cumin powder, garam masala, chaat masala, chopped coriander leaves, and salt.
- Mix all the ingredients until well combined.
- Shape the mixture into kebabs, either round or cylindrical in shape.

Step 3: Marinating time (optional)

- If desired, you can marinate the kebabs for enhanced flavor.
- In a separate bowl, prepare a marinade using yogurt, lemon juice, and a pinch of salt.
- Dip each kebab into the marinade, ensuring they are well-coated.
- Allow the kebabs to marinate for 30 minutes to 1 hour.

Step 4: Cooking the kebabs

- Heat a non-stick pan or griddle over medium heat and add cooking oil.
- Once the oil is hot, carefully place the kebabs on the pan.
- Cook the kebabs for 8-10 minutes on each side or until golden brown and crispy.
- Flip them gently to ensure even cooking.
- Remove the kebabs from the pan and place them on a paper towel to absorb any excess oil.

Health Benefits:

- Excellent source of plant-based protein: Soybeans are one of the few plant-based sources that provide complete protein, containing all the essential amino acids required by the body.

- Heart-healthy: Veg soya kebabs are low in saturated fat and cholesterol, making them a heart-healthy option.

- Rich in fiber: Soybeans are a great source of dietary fiber, which aids digestion, promotes satiety, and helps maintain a healthy weight.

- Nutrient-dense: Soybeans are packed with essential vitamins and minerals such as iron, calcium, magnesium, and B-vitamins, contributing to overall well-being.

- Suitable for vegans and vegetarians: Veg soya kebabs are entirely plant-based, making them an ideal choice for those following a vegan or vegetarian lifestyle.