Indian Recipes
Soya Hara Bhara Kebab
Easy to make soya hara bhara kebab are a healthy twist to restaurant style hara bhara kebabs. These are perfect if you are looking for vegetarian kebabs to serve your guests! This post is sponsored by our good friends at Nutrela whose soya
- Serves 4 Portions
- Prep 15 minutes
- Cook 15 minutes
- Total 30 minutes
Are there any hara bhara kebab lovers here?
Growing up we would always order these at our favorite restaurant because chatpata hara bhara kebab with mint chutney were our guilty pleasure! Today we are doing a super healthy twist on these kebabs and adding Nutrela soya granules to them. Nutrela soya granules are a rich source of protein, 99% fat free, super versatile and work as a natural binding agent for these kebabs. Another BONUS –> kids love them! They also make these hara bhara kebab guilt free because mostly these kebabs are loaded with spinach and green peas, so super green and healthy.
I love them because I can enjoy an extra serving at our next party.
These hara bhara kebab are super chatpata, and insanely easy to make. The whole thing takes less than 45 minutes and you can make them ahead. Which is always a plus in my book. I like to form the tikkis and refrigerate them so that all I have to do is cook them when the guests arrive. Nutrela soya chunks and granules have been my favorite since I was a kid. We would always ask for them because they almost taste like meat and my mum would usually make us a spicy soya curry which we would polish off in minutes.
But I recently saw Chef Pankaj Bhadouria on a Facebook live event that Nutrela hosted in Lucknow and I was amazed at everything that you can do with these soya chunks and granules. Guys believe me, the possibilities are endless. I instantly knew that I wanted to try them to make a healthier version of hara bhara kebabs.
Make these hara bhara kebab with your favorite mint chutney for your next party and trust me, your guests will be raving about them for days! And no guilty conscience too when you have an extra piece!
If you are looking for more vegetarian kebabs, also check out my friend Nandita’s post where she’s used Nutrela Soya chunks to make delicious Soya and Sweet Potato Kebabs. Can’t wait to try her version!
Check out more delicious recipes created with Nutrela Soya Chunks and Granules here and also follow along on Facebook, Twitter and YouTube.
More Kebab Recipes for you to enjoy
Kachhe Kele ke Kebab (Green Plantain Cutlets)
Healthy Peas Potato & Paneer Tikki
The recipe
Soya Hara Bhara Kebabs
Easy to make soya hara bhara kebabs are a healthy twist to restaurant style hara bhara kebabs. These are perfect if you are looking for vegetarian kebabs to serve your guests!
- Serves 4 Portions
- Prep 15 minutes
- Cook 15 minutes
- Total 30 minutes
Ingredients
- 1 cup Soya Granules
- 1 Green Chilli (chopped)
- 1 teaspoon Ginger Paste
- 1 teaspoon Garlic Paste
- 1 cup Green Peas
- 2 cups Spinach (chopped)
- 1 teaspoon Chaat Masala
- 2 tablespoons Chickpea Flour or Besan
- 1 1/2 teaspoon Salt
- 3 tablespoons Oil (divided)
Method
- 1
Soak the soya granules in hot water and set aside.
- 2
Heat a tablespoon of oil in a pan and add green chillies, ginger and garlic. Saute for a minute till fragrant and add green peas and salt. Cover and cook for 8-10 minutes till the peas are cooked.
- 3
Add spinach and raw mango powder (amchoor) and saute for 2-3 minutes till the spinach wilts completely. Set aside to cool.
- 4
In another pan, dry roast the chickpea flour (besan) till a nutty aroma comes out and the flour is a light brown. Be careful not to burn the flour.
- 5
Strain the soya granules, squeeze out the water completely and add them to a mixer grinder, along with the green peas and spinach mixture. Pulse a few times till the mixture is mixed through but still coarse. Transfer it to a bowl and mix in the roasted chickpea flour (besan). Form the mixture into tikkis or flat circles (like in the picture) and set aside.
- 6
Heat the remaining oil in a non stick pan, and add 4-5 tikkis or as many that fit into the pan without crowding. Cook them on either side for 5-8 minutes till golden brown. Repeat with the remaining tikkis. Serve hot with mint coriander chutney and ketchup.
Notes
It’s important to squeeze out water completely from the soya granules or the kebabs will become soggy Chaat Masala can be substituted with amchoor or raw mango powder If you don’t have access to fresh green peas, frozen green peas work just as well in this recipe These kebabs can be formed and refrigerated for up to 6 hours till you are ready to cook them
Nutrition
- Calories 176 kcal
- Carbohydrates 11 g
- Protein 7 g
- Fat 12 g
- Saturated Fat 1 g
- Sodium 1014 mg
- Potassium 243 mg
- Fiber 4 g
- Sugar 3 g
- Vitamin A 1684 IU
- Vitamin C 20 mg
- Calcium 29 mg
- Iron 2 mg
