Me and my husband likes to have burgers once a fortnight and it is usually a high calorie affair (just the way burgers are supposed to be). When we order those at restaurants, burgers are often accompanied with some fries and coke. I admit i love that combination. But whenever i recreate the experience at home, i cannot help but notice the amount of fats that we consume.
I took up the challenge upon myself to change the association of “fats and unhealthy” with burgers. I saw a great potential in pattties and i was all set to create some interesting and healthier options. Protein Patty’s main ingredient is Soya. Soya is a great substitution for meats or potatoes (in case of vegetarian variety) and is a high protein food.
Have these the old-fashion style in burgers or use them in wraps or as falafel in pita pockets.. the possibilities are endless. These patties are not only great in taste but so high in proteins that it becomes a tempting healthy choice.
- 2 cups of soya granules
- 1 cup shredded carrots
- 1 onion – finely chopped
- 2 potato – boiled and mashed
- 1/2 cup peas – boiled
- 1/3 cup chickpea flour/ all purpose flour
- 2 tsp oil
- 2 green chillies – finely chopped
- 1 inch ginger – finely chopped
- 2 cloves garlic – finely chopped
- 1 bunch coriander – finely chopped
- salt to taste
- 1 tsp red chilli powder or to taste
- 1 tsp dry mango powder
- 1 tsp garam masala
- Take a saucepan. Take some water and bring to boil. Add one tsp of salt.
- Now add the soya granules and simmer the heat for 2 minutes before switching it off. The soya chunks will swell and become soft.
- Drain the water from the granules and squeeze out the water. Keep aside.
- In a bowl, take the shredded carrots, peas, mashed potato and onion. Mix well. Add the soya granules to this mixture.
- Now add in the salt and all the other ingredients and mix well to form a thick mixture (so that you could form patties out of it).
- Take spoonful of mixture and form a ball. Now gently press the ball against your palm and form the shape of a patty (try to maintain even thickness). Repeat with the entire mixture. Try and make patties of the same size and thickness to ensure even cooking.
Now, you can either go the usual route of deep frying the patties or choose options like pan frying or even baking. I tried a batch with frying and baking both and was happy with the results in baking as well.
- Reheat the oven at 350 F. Place all the patties on a greased baking tray. Now smear a little oil on each patty using a brush (or a cooking spray).
- Bake for about 30 minutes with turning the side in between for even baking and browning of the top. The protein patties are ready.
I made a batch of these at home and was very delighted. The soya granules provided a great crunch on the top. Since soya does not have any prominent taste, you can choose other ingredients and spices to go along with it as per your choice. I took mine from the Indian spice rack here and the result was amazing !! I am sure kids will like the taste too and proteins packed in form of burgers is a neat lunch box idea… isn’t it !
Make these Protein Patties today and u will have your Pandora’s box of possibilities opened up for you 🙂