Welcome these little nuggets of textured vegetable protein – Soya – also known as meal makers.
By Anamika Arun
The quest for health many a times is deferred, due to the wrongly conceived notion of involvement of abstinence from taste. And food without taste is like life without water. There’s always the unquenchable thirst.
But only if we opened our minds and discovered the wonderful taste of healthy ingredients. Our journey towards a healthier & greener life would be so much fun & flavourful.
So welcome these little nuggets of textured vegetable protein – Soya. Also known as meal maker, soya chunks contain 54.2 grams of protein, which exceeds the amount of protein found in meats, eggs, milk and wheat. KidsHealth.org reports that soy protein contains all the amino acids needed by the body, and is an excellent replacement for meat-based proteins. But many people run out of ideas while using it. So here’s a simple Indian style dry curry of Soya & Matar (Peas) as Kheema or Keema.
Kheema is traditionally made of minced mutton or lamb and is a very popular Mughlai dish. This is the veg version of it without compromising a bit on taste, texture or flavour. And if you haven’t been lucky to taste it till now, here’s your chance.
Soya Kheema Matar Recipe:
Serves 3-4. Don’t get intimated by the long list of ingredients. Once you stock up on the basic Indian spices, these recipes will be a breeze.
- Soya chunks or granules – 1 cup
- Peas – 3/4 cup
- Red onion – 1 large, finely chopped
- Tomatoes – 2 large, chopped
- Ginger – garlic paste – 1 tsp
- Bay leaf – 2
- Black peppercorn – 2-3
- Green chillies – 2, chopped
- Cumin seeds – 1 tsp
- Red chilly powder – 1/2 -3/4 tsp (as per liking)
- Coriander powder – 1 1/2 tsp
- Turmeric powder – A pinch
- Salt – as per taste
- Thick curd – 2 tbsp
- Lemon Juice – 1/2 tbsp
- Kasturi methi – 1 tsp, crushed
- Garam Masala powder – 3/4 – 1 tsp
- Oil – 2 tbsp
- Heat water in a pan. Put soya chunks in it for 4-5 mins on medium heat, to soften. Once it fluffs up, let it sit in warm water for another 5 mins. Then drain and squeeze the soya well to avoid it getting soggy and keep aside.
- If using soya chunks and not granules, put slightly cooled soya chunks in a chopper. And pulse 2-3 to just make it smaller/ granules.
- Heat oil in deep wok. Add cumin, bay leaf and black peppercorn. Let the cumin splutter. Then add the chopped onions and green chillies. Saute till it turns pink, on med-high heat. Then add ginger garlic paste and let the mixture turn brown, stirring in between.
- Now add chopped tomatoes with a pinch of salt and spices, except garam masala. And cook till the tomatoes turn soft. Add few drops of water, if the mixture dries up.
- Add green peas and 1/4th cup water. Cover and let it cook for about 5 mins.
- Now add the soya granules and add salt. Mix well and cook for another 2-3 mins. Now remove from heat and add well beaten curd. Mix it and bring to back to flame.
- Add lemon juice and garam masala powder and mix it well. Cook on low heat for another 2 mins. Check seasoning.
- Finish by adding kasturi methi, crushed between finger tips to release maximum aroma. Garnish with chopped corainder leaves
- Serve hot with roti or paratha, Indian flat bread and enjoy the meal