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Soybean Cutlet: A Healthy And Tasty Alternative

Soybean Cutlet: A Healthy and tasty Alternative
  • Prep Time
    10 hours 20 mins
  • Cook Time
    20 mins
  • Serving
  • Ready In
    20 mins

Cutlets are a popular dish made from potatoes or chicken, usually rolled around a mixture of chopped fresh herbs and spices. Soybean cutlet is different because they are made from ground soybeans, which gives them a unique flavor and texture. Moreover, they are also gluten free, making them a great option for those with food allergies or sensitivities.

What is soyabean cutlet?

Soyabean cutlet is a quick and easy to prepare dish that can be served as a main course or as an appetizer. The recipe is simple and requires few ingredients. Soybeans are mashed and mixed with chickpea flour, herbs, and spices. Then, the mixture is then shaped into cutlets and pan-fried until golden brown. Indeed, soybean cutlets are a healthy alternative to meat-based dishes and can be served with a variety of dipping sauces and salad.

Benefits of soyabean cutlets

a. High Protein and low carb recipe – The soyabean cutlet is high in protein and low in carbs. This cutlet is a great way to get your daily dose of protein while keeping your carb intake low. Soybeans are a complete source of protein, meaning they contain all the essential amino acids your body needs. This cutlet is also a good source of fiber, magnesium, potassium, and vitamin B6.

b. Gluten free recipe – One great option for a gluten-free meal is this soyabean cutlet. Since Soyabean cutlets are made from soybeans, rice flour, and spices, and they are delicious and nutritious. Moreover, they can be cooked in a variety of ways, including frying, baking, or grilling.

c. Quick and easy to prepare – You can make soyabean cutlet in 30 minutes if you have required ingredients. You can get the soaked soyabeans form the market.

d. Best dinner recipe – When it comes to dinner, the soyabean cutlet is a great option. It is simple to make and can be enjoyed with a variety of side dishes. The best part is that it is packed with protein, making it a healthy choice for dinner.

e. Good for managing diabetes and high cholesterol – Soyabean cutlet contains soya isoflavones and soya protein. Studies shows that soyabean consumption can improve glycemic control and lipid profiles in patients with type 2 diabetes and high cholesterol levels. The study results showed that the soya isoflavones and soya protein are effective in improving glycemic control and cholesterol levels. Both total cholesterol and low-density lipoprotein (LDL) cholesterol levels found to be reduced in the study. These findings suggest that soyabean consumption may be beneficial for people with type 2 diabetes and high cholesterol levels [PMID: 34072748].

More soyabean recipes

Soyabean recipes abound and are perfect for those looking for healthy, vegan, and gluten-free meals. Soyabean as a meat substitutes can replace ground beef, pork, chicken, turkey, fish, lamb, or eggs in many recipes.

Soyabean recipes are all about versatility and flavor. Whether you’re looking for a simple side dish or a complex main course, there’s a soyabean recipe that’ll fit the bill. Here are some of our favorite soyabean dishes: 

  1. Healthy high protein Soyabean Stir Fry
  2. Soya Dosa

Who should avoid soyabean cutlet

Soyabean cutlet is a famous dish but it is not recommended for people who have thyroid issues. The key ingredient in this dish, soyabeans, contains goitrogens which can interfere with the function of the thyroid gland. Instead of soyabeans, people with thyroid issues can add pulses like chana, rajma, moong to make cutlet. This will not only make the dish more nutritious but also tastier.

Serving – 7


Ingredients for cutlets

Ingredients for salad

Soyabean cutlet nutrition facts compared with male and female DRI (Dietary Reference Intake)

Serving size: 5 soyabean cutlet meal (Nutrition without sauces)

Calories in soyabean cutlet

a. Calories in soyabean cutlet are 246 kCal; as much as 12.30 % of male DRI of 2000 kCal. Therefore, it can attain 16.40 % of female DRI of 1500 kCal.

b. Protein forms 28.70 % of the calories

c. Carbs form 26.34 % of the calories in soyabean cutlet.

d. Fats form 42.80 % of the calories.

Macros in soyabean cutlet

a. Protein in soyabean cutlet – 17.65 gm, particularly 23.53 % of male DRI of 75 gm. Further, it can complete 31.38 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

b. Carbs in soyabean cutlet – 16.2 gm, therefore, is 5.89 % of male DRI of 275 gm. Therefore, it can achieve 7.85 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

c. Fats in soyabean cutlet – 11.7 gm, notably 17.55 % of male DRI of 66.67 gm. As a result, a woman gets 23.40 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

d. The Fibre in soyabean cutlet – 11.2 gm, thus is, 29.47 % of male DRI of 38 gm. Consequently, females get 44.80 % of female DRI of 25 gm.

e. Soluble Fibre – 2.4 gm, particularly 24.00 % of male DRI of 10 gm. Consequently, females will get as much as 24.34 % of female DRI of 9.86 gm.

f. Total Free Sugar – 3.3 gm, which is not only 5.50 % of male DRI of 60 gm but also 6.60 % of female DRI of 50 gm.

Vitamins in soyabean cutlet

a. Vitamin A – 123.4 mcg, as much as 13.71 % of male DRI of 900 mcg. Furthermore, women can get as much as 17.63 % of female DRI of 700 mcg.

b. Thiamine (Vitamin B1) – 0.25 mg, particularly 20.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 22.73 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.1 mg, therefore, is 7.69 % of male DRI of 1.3 mg. Besides, women also get 9.09 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 1.05 mg, notably 6.56 % of male DRI of 16 mg and 7.50 % of female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.2 mg, thus is, 15.38 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 1.85 mcg, therefore, is 6.17 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 120.7 mcg, as much as 30.18 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

i. L-ascorbic acid (Vitamin C) – 5.4 mg, therefore, is 6.00 % of male DRI of 90 mg. Further, it is 7.20 % of female DRI of 75 mg.

j. Calciferol (Vitamin D) – 25.65 mcg, notably 513.00 % of DRI of 5 mcg for males and females.

k. Alpha-tocopherol (Vitamin E) – 0.55 mg, thus is, 3.67 % of DRI of 15 mg for males and females.

l. Vitamin K – 47.8 mcg, as much as 39.83 % of male DRI of 120 mcg and 53.11 % of female DRI of 90 mcg.

Minerals in soyabean cutlet

a. Calcium – 94.3 mg, particularly 9.43 % of DRI of 1000 mg for males and females.

b. Phosphorus – 197.2 mg, therefore, is 28.17 % of DRI of 700 mg for males and females.

c. Iron – 3.7 mg, notably 46.25 % of male DRI of 8 mg and 20.56 % of female DRI of 18 mg.

d. Magnesium – 83 mg, thus is, 20.75 % of male DRI of 400 mg and 26.77 % of female DRI of 310 mg.

e. Copper – 355 mcg, as much as 39.44 % of DRI of 900 mcg for males and females.

f. Manganese – 1 mg, particularly 43.48 % of male DRI of 2.3 mg and 55.56 % of female DRI of 1.8 mg.

g. Molybdenum – 0.05 mcg, therefore, is 0.11 % of DRI of 45 mcg for males and females.

h. Zinc – 1.45 mg, notably 13.18 % of male DRI of 11 mg. At the same time, women get 18.13 % of female DRI of 8 mg.

i. Chromium – 7.3 mcg, thus is, 20.86 % of male DRI of 35 mcg. Besides, women too get 29.20 % of female DRI of 25 mcg.

j. Selenium – 6.2 mcg, as much as 11.27 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0 mg,

l. Potassium – 715.35 mg, as much as 15.22 % of DRI of 4700 mg for males and females.

m. Sodium – 7.35 mg, particularly 0.49 % of DRI of 1500 mg for males and females.

n. Omega 3 – 511.3 mg, therefore, is 85.22 % of DRI of 600 mg for males and females.

o. Omega 6 – 3614.05 mg, not only 602.34 % of DRI of 600 mg for males and females.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio



    Take 1/4th cup soyabeans.


    Wash 2 - 3 times add sufficient water and soak it overnight.


    Next morning soaked soyabeans are ready.


    Wash it, separate the water. Add soaked soyabean in mixer jar.


    Add Green chili as per taste


    Add ½ big size chopped onion.


    Add Handful coriander leaves, if you have mint leaves you can add that also.


    Add salt as per taste.


    Add 1 inch ginger.


    Add Garlic 3 - 4 cloves.


    Grind it , no need to make fine paste.


    Now to bind the cutlets I am adding here 20 gm besan (chickpeas flour).


    Mix well and give cutlets shape. We can make 7 cutlets from this mixture. If you want, you can store this mixture for future use. Shelf life of this cutlets 2 days in fridge.


    Grease the tawa with little oil and put the cutlets on tawa.


    With the brush add some oil top of the cutlets.


    Roast the cutlets both sides.


    High Protein soyabean cutlets are ready.


    I am serving soyabean cutlets with salad.


    To make salad here I am taking chopped onion, chopped capsicum, chopped carrot.


    19 - Add salt as per taste.


    Add red chili powder.


    Add lemon juice.


    We can have 5 - 7 soyabean cutlets with salad in our dinner.

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