one chopper · one pan · 45 minutes
soya kebabs
TODO — photo: the kebabs in the pan
per kebab, makes 8 to 10
calories
~110
pan fried
protein
~11g
with paneer
Counted on 100g dry soya, 100g paneer, 4 tablespoons of besan and a teaspoon of oil per batch. Deep frying moves the calories and not the protein.
what you need
Five things. Besan is the one you cannot skip.
soya chunks
granules work too, they just skip a step
paneer or tofu
grated
vegetables
onion, capsicum, carrot, beans. and garlic, always garlic
oil and masaladani
chilli flakes, salt, pepper, peri peri, your call
besan
the binder. this is the one that holds the whole thing together
method
- 01
soak the soya chunks
In water, until they go soft and swollen. Squeeze the water out.
- 02
blend them fine
You want a rough mince, not chunks. Granules can skip this.
- 03
grate the paneer or tofu in
Straight into the same bowl.
- 04
chop the vegetables in a chopper
Onion, capsicum, carrot, garlic. Fine, the same way as the guacamole. Big pieces will make the kebab fall apart.
- 05
all the masala, all at once
Chilli flakes, salt, pepper, peri peri, whatever you like. Go heavy, soya has no taste of its own.
- 06
besan until it binds
Add, mix, judge. Still too loose, add more. A boiled potato or some breadcrumbs will also do it if the besan alone is not holding.
- 07
rest it in the fridge, 20 minutes
Only if you are not in a hurry. It shapes much better cold.
- 08
oil your hands, roll them
Balls, tikkis, whatever shape you want. Oiled hands stop the mix sticking to you.
- 09
pan fry with a little oil and a little water
The splash of water is the trick, that bit of moisture cooks them through instead of just browning the outside. Deep fry instead if that is the mood.
Measurements approximate. Tested on me, repeatedly.