Vegetable cutlet – Low calorie & Tasty Soyabean Veg cutlet

  • Prep Time
    12 hours
  • Cook Time
    20 min
  • Serving
    2
  • View
    440

A meal of this vegetable cutlet provides just 298 kcal and 22 grams of protein. Let’s see how to make this soyabean cutlet.

Highlights of soyabean vegetable cutlet

  1. This vegetable cutlet is high in proteins. The suggested servings of 6 cutlets can provide as much as 40% of a woman’s daily requirement.
  2. The vegetable cutlet is also low in carbs. It can also be helpful for those following a low carb diet
  3. The vegetable cutlet recipe can provide you with around half the fibre requirement of the day. It is also rich in soluble fibre. This will help you keep your cholesterol levels in check.
  4. Apart from protein and carbs, this vegetable cutlet provides 100% vitamin B7, 124% vitamin C. Furhter it also has Vitamin D, Vitamin E, Phosphorus, Copper, Manganese, and other minerals in good quantities.

Benefits of soybean

The health benefits of soybean legumes are numerous. Soybean is one of the world’s best vegan sources of iron, calcium, phosphorus, zinc, and various vitamins and minerals. 

Soybeans are also high in amino acids, so they are a great source of high-quality protein to enhance the diet. Soybean legume is very versatile as a whole. It is rich in antioxidants that can destroy free radicals and keep your immune system strong.

Soybean legume also contains essential fatty acids. 

Who should avoid soybean and this soyabean vegetable cutlet?

Soybean legume is delicious, but it is not for everyone. 

Suppose you have thyroid or any other medical condition that restricts you from taking high protein or soy products. You should talk to your doctor before having soybean in your diet, especially if you are taking medicines. 

To medical patients, before trying soyabean cutlet in your diet plan, please talk to your doctor. If you are unsure whether or not soybean is suitable for you, consider other cutlets.

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Ingredients

Ingredients of Soyabean Vegetable cutlet

Nutrition

Soybean vegetable cutlet nutrition facts compared with males and females RDA

Serving size – 5 nos vegetable cutlets in a serving

Calories in Soyabean cutlet

Calories in Soyabean cutlet are 298.56 kCal; as much as 14.93 % of male DRI of 2000 kCal. Therefore, it can attain 19.90 % of female DRI of 1500 kCal.

Protein forms 29.74 % of the calories

Carbs form 26.53 % of the calories in Soyabean cutlet.

Fats form 40.88 % of the calories.

Macros in Soyabean cutlet

Protein in Soyabean cutlet – 22.2 gm, particularly 29.60 % of male DRI of 75 gm. Further, it can complete 39.47 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in Soyabean cutlet – 19.8 gm, therefore, is 7.20 % of male DRI of 275 gm. Therefore, it can achieve 9.60 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in Soyabean cutlet – 13.56 gm, notably 20.34 % of male DRI of 66.67 gm. As a result, a woman gets 27.12 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in Soyabean cutlet – 14.82 gm, thus is, 39.00 % of male DRI of 38 gm. Consequently, females get 59.28 % of female DRI of 25 gm.

Soluble Fibre – 3.18 gm, particularly 31.80 % of male DRI of 10 gm. Consequently, females will get as much as 32.25 % of female DRI of 9.86 gm.

Total Free Sugar – 3 gm, which is not only 5.00 % of male DRI of 60 gm but also 6.00 % of female DRI of 50 gm.

Vitamins in Soyabean cutlet

Vitamin A – 94.2 mcg, as much as 10.47 % of male DRI of 900 mcg. Furthermore, women can get as much as 13.46 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.3 mg, particularly 25.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 27.27 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.12 mg, therefore, is 9.23 % of male DRI of 1.3 mg. Besides, women also get 10.91 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 1.5 mg, notably 9.38 % of male DRI of 16 mg and 10.71 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.3 mg, thus is, 23.08 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 29.4 mcg, therefore, is 98.00 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 189.18 mcg, as much as 47.30 % of DRI of 400 mcg for males and females.

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

L-ascorbic acid (Vitamin C) – 49.98 mg, therefore, is 55.53 % of male DRI of 90 mg. Further, it is 66.64 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 37.8 mcg, notably 756.00 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.78 mg, thus is, 5.20 % of DRI of 15 mg for males and females.

Vitamin K – 53.76 mcg, as much as 44.80 % of male DRI of 120 mcg and 59.73 % of female DRI of 90 mcg.

Minerals in Soyabean cutlet

Calcium – 148.02 mg, particularly 14.80 % of DRI of 1000 mg for males and females.

Phosphorus – 280.68 mg, therefore, is 40.10 % of DRI of 700 mg for males and females.

Iron – 5.58 mg, notably 69.75 % of male DRI of 8 mg and 31.00 % of female DRI of 18 mg.

Magnesium – 153.18 mg, thus is, 38.30 % of male DRI of 400 mg and 49.41 % of female DRI of 310 mg.

Copper – 720 mcg, as much as 80.00 % of DRI of 900 mcg for males and females.

Manganese – 1.62 mg, particularly 70.43 % of male DRI of 2.3 mg and 90.00 % of female DRI of 1.8 mg.

Molybdenum – 60 mcg, therefore, is 133.33 % of DRI of 45 mcg for males and females.

Zinc – 2.34 mg, notably 21.27 % of male DRI of 11 mg. At the same time, women get 29.25 % of female DRI of 8 mg.

Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.

Selenium – 10.44 mcg, as much as 18.98 % of DRI of 55 mcg for males and females.

Cholesterol – 0 mg,

Potassium – 1010.04 mg, as much as 21.49 % of DRI of 4700 mg for males and females.

Sodium – 5.34 mg, particularly 0.36 % of DRI of 1500 mg for males and females.

Omega 3 – 733.92 mg, therefore, is 122.32 % of DRI of 600 mg for males and females,

Omega 6 – 5956.86 mg, not only 992.81 % of DRI of 600 mg for males and females.

Note

RDA values energy requirements for a healthy adult may differ for individuals. The nutritional values of this vegetable cutlet are approximate and may have variance.

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
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    Directions

    Step 1

    Take 90 gm soyabean.

    Step 2

    Wash soybean 2 - 3 times.

    Step 3

    Add sufficient water and soak it overnight.

    Step 4

    Next morning again wash it and add soybean to pressure cooker.

    Step 5

    Add 1 cup water and a little salt.

    Step 6

    Pressure cook it until 6 - 7 whistle came.

    Step 7

    Once the pressure cooker is vented, separate the water and cooked soybean.

    Step 8

    Now take out this paste to a big bowl or plate. Add chopped onion.

    Step 9

    Add finely chopped onion, chopped capsicum, chopped tomato, chopped green chilli, chopped coriander leaves, chopped mint leaves to soybean paste.

    Step 10

    Now will add spices, spices enhance the recipe's taste, add salt, ginger garlic paste, red chilli flakes, and oregano seasoning.

    Step 11

    (Red chilli flakes and oregano seasoning are optional)

    Step 12

    For binding here, I am using 1/4th cup oats.

    Step 13

    Now mix all the ingredients and distribute this mixture to 10 portions.

    Step 14

    Now give these vegetable cutlet shapes.

    Step 15

    Take a flat pan (tawa) heat it.

    Step 16

    Add a few drops of oil to a flat pan and grease it.

    Step 17

    Now roast the soybean vegetable cutlets on both sides properly.

    Step 18

    It nearly takes 5 - 8 min.

    Step 19

    Our healthy high, protein soybean vegetable cutlets are ready to serve.

    Step 20

    We can have 5 - 6 vegetable cutlets during dinner with a salad.

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