Soya Flaxseed Vada Recipe | Flaxseed Benefits & Soya Bean Recipe

Whole Food Plant Based Recipes

Fri Apr 24, 2020

Vegan Soya Flaxseed Vada Recipe

Soya Flaxseed Vada combines two powerful foods that lower blood pressure, soya bean and flaxseed powder, into a single delicacy.

Serve this daily for a sure fire way of getting your family to regularly consume both these foods!

Whole Food Plant Based Baked Soya Flaxseed Vada Recipe

Course: Snacks, Side Dish for Lunch & Dinner Meals
Cuisine: South Indian Recipe
Prep Time: 15 minutes
Cook Time: 40 minutes
Servings: 4 People

INGREDIENTS

  1. 1 cup Vegetables (Whichever veggies your family fusses to eat!)
  2. 1 cup Soya Beans
  3. 1/4 cup Peanut
  4. 1/2 cup Flaxseed
  5. 1 inch piece Ginger
  6. 1 tsp Jeera / Cumin Seeds
  7. 1 Green Chili
  8. 1 tsp Turmeric Powder
  9. 1/2 tsp Black Pepper Powder
  10. 1/2 tsp Jeera Powder / Cumin Seed Powder
  11. 4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
  12. 20 Curry Leaves
  13. Water as required

INSTRUCTIONS

  1. Soak soya overnight or at least for 6 hours. Drain water and use for your garden.
  2. Grind soya to a chunky paste with vegetables.
  3. Coarsely grind peanuts into peanut powder. Grind flaxseeds into a fine powder.
  4. Mix all ingredients together to form a chunky dough. Shape the dough into round discs of 2-inch diameter and 1 cm height.
  5. Line a baking tray with unbleached parchment paper or silicone baking sheet.
  6. Place the shaped vada at even intervals on the baking tray.
  7. Bake at 180 deg C for 30 minutes, then turn the vadas over and bake for ten more minutes. Watch that they don't become too brown! The lighter, the healthier. See Nutrition Science Highlights for WFPB Soya Flaxseed Vada Recipe below for details.
  8. Oil-free Baked Soya Flaxseed Vada is ready! Serve fresh with Pudina Chutney!

Plant Based Chef Pro Tips for Best Baked Soya Flaxseed Vada Recipe

  1. While shaping Soya Flaxseed Vadas, wet your hands from time to time to make it easier.

Nutrition Science Highlights for WFPB Baked Soya Flaxseed Vada Recipe

  1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
  2. Why not frying? Oil is a processed food, even if it is cold pressed oil. In whole nuts, the calories from the oil are balanced out with the fiber and nutrients in the nut. For example, peanuts are healthier than peanut oil, sesame seeds are healthier than sesame oil. Hence, a healthy diet excludes oil and includes whole nuts. We can easily achieve a 'fried' effect of different recipes by baking the same dishes instead, like this one!
  3. What's wrong with baking? The brown color we get on baking whole grains, tubers, legumes, or nuts is due to the formation of carcinogenic AGE compounds. We can eliminate the formation of these compounds by baking at or below 120 deg C. Up to 160 deg C, the formation of AGEs slower rises, and after that, rises exponentially. It can also be reduced by adding spices and herbs, and in the case of breads and cakes, cutting off the crust before serving.

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen

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