Kale Cabbage Soy Bites (Air Fried)

Kale Cabbage Soy Bites are a high power packed protein snack which is perfect for anytime snacking. My husband just loves this snack and can just have countless of them. They are also perfect as a party starter. Kale, Cabbage and Soy make it a wholesome meal in itself. Being Air Fried rather than deep fried makes them even more nutritious and healthy. This is perfect for Vegans and Vegetarians who are always on the lookout for different ways to add more protein to their diet. I’m sure even a non-vegetarian would love this snack. These bites can also be packed for school lunch box. Serve them hot with a chutney or dip of your choice.

Did you know: Kale is a super healthy green King. Its loaded with vitamins, minerals and antioxidant properties.

Green Cabbage also contains vitamins, minerals and helps in controlling blood pressure, helps lose weight in a healthy way.

Red Cabbage contains essential dietary fibre, vitamins and minerals. Promotes good health and boost the immune system.

Soy Chunks/ Granules are perfect for vegans and vegetarians who forgo the consumption of meat and who are always looking for alternatives to meet their nutritional needs. Soy chunks are made from soy beans and they work well as a meat substitute. They are power packed with protein, calcium and iron.

Nutritional Yeast is perfect for vegans since it is an alternative to regular cheese.

Kale Cabbage Soy Bites

Ingredients: Serves 2 to 3

1 cup Kale leaves finely chopped
1 cup chopped Red and Green Cabbage
½ cup Gram Flour / Besan
3 tablespoon Rice Flour
½ cup Soya chunk mince
½ teaspoon Coriander-Cumin powder
½ teaspoon Garam Masala Powder
Red chilli powder as per taste
½ teaspoon Tumeric powder
Salt as per taste
1 teaspoon Nutritional Yeast or grated cheese (if not vegan)
2 teaspoon Olive Oil (divided)
3 to 4 tablespoon of Water for kneading

1. To prepare the Kale Cabbage Soy Bites, first soak ½ cup dry soy chunks in warm water for 15 minutes. When the soy chunks puff up, squeeze out all the excess water by pressing the chunks between the two palms and chop it fine in a blender or a food processor.

Kale Cabbage Soy Chunks Kale Cabbage Soy Chunks Kale Cabbage Soy Chunks

2. In a large mixing bowl combine all the vegetables, dry masala, flour, 1 teaspoon olive oil and bind together to form a dough like mixture with the help of some water.

Kale Cabbage Soy Chunks Kale Cabbage Soy Chunks

3. Divide the mixture into equal portions and shape each portion into small size balls.
4. Check the spice and salt to suit your taste.
5. Preheat the Air Fryer to 390 F or 200 C (approx.). Place the Kale Cabbage Soy Bites into the Air Fryer and gently brush them with the remaining 1 teaspoon of olive oil. Bake them for 15 minutes or until outer layer turns crisp and brown.

Kale Cabbage Soy Chunks Kale Cabbage Soy Chunks Kale Cabbage Soy Chunks

6. Alternatively these bites can also be baked in preheated oven, Paniyaram Pan or even shallow fried according to your preference.
7. When done, transfer the Kale Cabbage Soy Bites to a serving platter and serve hot with chutney or dip of your liking.

References: http://authoritynutrition.com/10-proven-benefits-of-kale/

Raw Banana Quinoa Tikkis (Burger Patty)


Ingredients : Serves 4

Raw Banana – 2
Cooked Quinoa – 1 cup
Boiled Mixed Veggies – 1 cup
Chopped Spinach – ½ cup
Chickpea Flour/Besan – 3 tbsp
Red Chili Powder – as per taste
Tumeric Powder – 1 tsp
Garam Masala – ½ tsp
Coriander/Cumin (Jeera) Powder – 1tsp
Salt – as per taste
Lemon juice – 1 tbsp
Water – little if needed for further kneading
Oil – 1 tsp for kneading
Oil – for shallow frying

In a large mixing bowl combine the above ingredients  except water and knead well. If the mixture seems dry you can sprinkle some water and knead well.You should be able to shape it up without any cracks on it.

20150415_114012 20150415_115141 20150415_115822

Now in a deep shallow pan, heat up some oil and fry them till golden brown on both sides.When ready serve them hot – hot with a sauce/chutney of your choice. You can also serve them as a burger patty.

I have used Raw banana since they are more healthy than potato.
Instead of Quinoa, if you have some left over  cooked rice or flattened  rice (poha) can also be used.
These pattys/tikkis can also be freezed and used later ,maximum within a week.

Chilli Shots

20141215_161649 20141215_170929

Jalapeno Chili **: 10 count (depending on number of serving at least 2 for each)
Red Hot Chili peppers**: 10 count (depending on number of serving at least 2 for each)
Boiled Smashed Sweet Potato – 1 cup
Crumbled Paneer * – 1 cup
Crumbled Feta Cheese * – 1 cup
Pepper – as per taste
Salt – as per taste
Chaat Masala * – as per taste
Chickpea Flour (Besan) / All-purpose flour (Maida) – ½  cup
Water – little to make flour paste/slurry
Whole Wheat Bread Crumbs – 1 cup
Olive oil/Canola Oil – less than ¼ cup (if pan frying)

Cut the chilies in the center as shown in the photo and completely spoon out the seeds. For the stuffing, in a bowl mix the smashed sweet potato, paneer, cheese, pepper, salt and chaat masala. Fill all the chilies with the stuffing.

Now Preheat the Air fryer/Oven to 390 F (approx. 200 Cel). Now in an oven safe tray brush some olive oil and keep it ready. If using an Air fryer skip the step of oil brushing.In a bowl add the besan/maida and little water and make a thick paste/slurry. Now dip the stuffed chilies one by one into the besan paste and then place it on the bread crumbs and coat it well. Place them on the oven tray. If using Air Fryer place them in the Air fryer basket and brush each chili with olive oil.

Bake it for 15 mins and keep checking in regular intervals to avoid burning the chilies, since some chili variety cook faster than the others. My Air fryer took about 15 mins.Now, Enjoy “Hot –Hot Chili Shots” during tea time and can also be served as a starter.

Baking time may vary in different oven models. Read the oven manual for further guidance.
If Pan frying, then heat up some oil in a pan and when heated, reduce the heat and place the chilies and fry until golden brown in color or till you get a crispy texture outside.
** You can use any variety of chilies with a hollow round center big enough for stuffing the filling well.
* Chaat Masala & Paneer can be found in any local Indian grocery shop.
* Feta cheese is optional. You can use any cheese variety or can completely avoid it.