Protein is an important building block of bones, muscles, cartilage and skin and helps build and repair body tissue. Soya is an excellent vegetarian source of protein essential for children’s growth and development. Here are three easy-to-make soya-rich recipes for vegetarians and non-vegetarians, writes Parvathy Menon
Rich soya gravy
Ingredients
• 2 cups mini soya balls
• 2 tsp ghee
• 2 tsp ginger-garlic paste
• 2 onions, medium sized (chopped)
• 2 chopped tomatoes
• 15 cashewnuts
• 1 tsp turmeric powder
• 1 tsp jeera powder
• ½ tsp coriander powder
• ½ tsp garam masala
• 1 tsp salt
• 1 sprig chopped coriander
Preparation guide
• Boil the soya balls in water. Drain the water, and place in a colander. Run it through cold water, and squeeze. Repeat twice. Make sure all water has been squeezed out.
• Heat the pan, add two teaspoons of ghee and fry the onions with the ginger-garlic paste.
• Add the tomatoes and cashewnuts and saute till the tomatoes are mashed.
• Add the turmeric powder, jeera powder, coriander powder and garam masala and mix well.
• Once done, allow it to cool, then grind to a coarse paste.
• Transfer the paste to the pan. Add salt to taste.
• Add the soya balls, and half a cup water.
• Boil for a few minutes.
• Garnish with chopped coriander leaves.
• Serve with rice or rotis.
Benefits of SOYA
• Soya products such as soya balls and granules are rich in protein, fibre, antioxidants, copper, zinc and selenium.
• It’s also rich in magnesium which ensures good sleep.
• Soyabean provides folic acid and vitamin B complex, essential during pregnancy.
• Soya aids digestion, improves cardio-vascular health, prevents and controls diabetes and improves blood circulation.
Soya kheema with vegetables
Ingredients
• 200 gm soya granules
• ½ cup peas
• ½ cup chopped carrot
• 1 boiled potato
• 1 tsp finely chopped garlic
• 2 finely chopped onions
• 3 chopped tomatoes
• ½ tsp turmeric powder
• 1 tsp biryani masala
• ¾ tsp chilli powder
• Salt to taste
Preparation guide
• Boil water and add the soya granules. Drain and wash in cold water. Drain and wash once more. Drain water completely and set aside.
• Boil the peas and carrot and set aside.
• Heat the oil and fry onions until transparent.
• Add garlic and fry.
• Add biryani masala, chilli powder and turmeric powder.
• Add tomatoes and stir until fully mashed.
• Chop the boiled potato into small pieces and add to gravy.
• Add peas and carrots, together with the soya granules.
• Add salt to taste. Add a little of the water in which the peas were boiled, to get a good consistency.
• Mix well and serve with hot puris or parathas.
Soya cutlets
Ingredients
• 200 gm soya granules
• 3 potatoes
• 1 boiled beetroot
• 1 cup peas
• ½ tsp meat masala
• ½ tsp chilli powder
• 1 finely chopped onion
• 2 tsp coconut oil or sunflower oil
• 100 gm breadcrumbs
• 2 eggs, beaten
• Sufficient oil for frying
Preparation guide
• Boil water in a pan and add the soya granules. Turn off the heat and run the soya through cold water several times. Drain well and keep aside.
• Boil the potatoes and the peas separately and keep aside.
• Heat the oil and fry the onions.
• Add the chilli powder and meat masala.
• Mash the beetroot and potato.
• Run the soya granules through a mixer shortly, so that it is ground very coarsely.
• Add soya granules to the beetroot and potato
• Add onions.
• Add salt and mix thoroughly.
• Lastly, add the peas.
• Shape the mixture into cutlets and refrigerate for an hour.
• Heat oil in a pan. Dip each cutlet into the egg mixture, then the bread crumbs.
• Fry till you have a crispy top layer and drain excess oil.
• Use the cutlets to make burgers, or serve as a side dish with rice. Alternately, provide an interesting sauce or dip and make it an evening snack.
Also Read:Mutton korma recipe
