Soya Keema Masala Recipe
Soya Keema Masala is a high-protein vegetarian Indian dish with a flavorful blend of spices, soy chunks, and vegetables, perfect for a comforting and nutritious meal. This recipe combines the rich texture of soy with the earthy taste of spices, creating a dish that pairs beautifully with boondi raita and freshly made tawa paratha. Let’s dive into this recipe that’s perfect for dinner, packing flavors and health into every bite.
Ingredients
| Ingredient | Quantity |
|---|---|
| Soya chunks | 1/2 cup |
| Tomato | 1, finely chopped |
| Onion | 1, finely chopped |
| Green chilies | 2, finely chopped |
| Potatoes | 3 |
| Green peas | 1/4 cup |
| Cumin seeds | 1 teaspoon |
| Oil | 1 tablespoon |
| Ginger-garlic paste | 1 1/2 teaspoon |
| Coriander powder | 1 tablespoon |
| Red chili powder | 1 tablespoon |
| Turmeric powder | 1/4 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Salt | To taste |
| Fresh coriander leaves | For garnish |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 8g |
| Carbohydrates | 20g |
| Fats | 5g |
| Fiber | 4g |
| Sodium | 280mg |
Instructions
-
Prepare the Soya Chunks:
- Begin by bringing 2 cups of water to a boil in a saucepan.
- Add 1 teaspoon salt and the soy chunks. Let them soak in the hot water for 12-15 minutes, then drain and set aside.
-
Blanch the Green Peas:
- Place the green peas in hot water for 3 minutes, then drain and keep them aside.
-
Prepare the Potatoes:
- Wash and peel the potatoes, then add them to a pressure cooker.
- Cook until you hear 2 whistles, then release the pressure and set the cooked potatoes aside.
-
Start the Masala Base:
- In a large pan, heat 1 tablespoon of oil over medium heat.
- Add cumin seeds and let them sizzle for about 15 seconds until fragrant.
-
Sauté the Onions and Chilies:
- Add the finely chopped onions and green chilies to the pan.
- Cook until the onions soften and turn slightly golden.
-
Add Ginger-Garlic Paste:
- Stir in the ginger-garlic paste and cook for another 2 minutes until the raw aroma disappears.
-
Incorporate the Tomatoes and Spices:
- Add the chopped tomatoes and cook until they become soft and mushy.
- Sprinkle in the coriander powder, red chili powder, turmeric powder, and a pinch of salt.
- Cook the spices with the tomatoes for about 15 seconds to enhance their flavors.
-
Combine with Soya, Potatoes, and Peas:
- Add the prepared soy chunks, cooked potatoes, and blanched green peas.
- Stir well to coat the ingredients in the masala mixture.
-
Simmer and Cook:
- Cover the pan and allow the mixture to cook for 10 minutes, stirring occasionally, so the flavors meld together.
-
Finish with Garam Masala and Garnish:
- After 10 minutes, turn off the heat and sprinkle garam masala over the dish.
- Garnish with freshly chopped coriander leaves for an added burst of flavor.
-
Serve:
- Soya Keema Masala is now ready to serve! Pair it with boondi raita and warm tawa paratha for a delightful, nutritious dinner.
Enjoy this hearty, protein-rich meal as part of your weeknight rotation or a special vegetarian feast!
