Gobi and Soya Keema Recipe: A Healthy and Flavorful Delight
Description:
Keema is a popular South Asian dish that traditionally features minced meat, often mutton, mixed with aromatic spices. While meat keemas are common, the vegetarian version, made with cauliflower (gobi) and soy chunks (nuggets), offers a delicious alternative. This plant-based Gobi and Soya Keema is a perfect choice for those who love hearty, flavorful dishes without the meat. It combines finely grated cauliflower and soya chunks, creating a satisfying texture and flavor profile, spiced with traditional Indian spices. This dish is ideal for lunch or dinner and pairs wonderfully with rice or flatbreads like phulka.
Cuisine: North Indian Recipes
Course: Lunch
Diet: Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi), grated | 500 grams |
| Soy Chunks (Nuggets) | 1 cup |
| Baby Potatoes | 6, peeled and cut into halves |
| Green peas (Matar), steamed | ½ cup |
| Onion | 1, roughly chopped |
| Green Chilli | 1, chopped |
| Ginger | 1-inch piece |
| Garlic | 2 cloves |
| Salt | As per taste |
| Ghee | 2 tablespoons |
| Red Chilli Powder | 1 teaspoon |
| Garam Masala Powder | 2 teaspoons |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Bay Leaf (Tej Patta) | 1 |
| Fresh Coriander Leaves | 5 sprigs, roughly chopped |
| Lemon Juice | 1 teaspoon |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Serves: 4
Instructions:
-
Prepare the Cauliflower:
- Clean, wash, and pat dry the cauliflower. Remove the green stem and cut the cauliflower into three parts to make it easier for grating.
- Grate the cauliflower into fine, evenly sized pieces using a vegetable grater or food processor for a smoother texture.
-
Cook the Soy Chunks:
- Boil 1 cup of water in a pan. Once the water begins to boil, add the soy chunks (nuggets).
- Let the soy chunks cook for 1–2 minutes, then turn off the flame. Drain the soy chunks in a colander and set them aside to cool.
-
Saute the Spices and Vegetables:
- In a heavy-bottomed pan, heat 2 tablespoons of ghee over medium heat.
- Add the bay leaf to the hot ghee. When the bay leaf releases its aroma, add the chopped onions. Saute the onions until they turn golden brown and soft.
- Add the chopped green chili, ginger, and garlic paste to the pan. If needed, add ¼ cup of water to prevent the masala from sticking to the pan. Saute the mixture for 2–3 minutes until the raw aroma of ginger and garlic disappears.
-
Cook the Baby Potatoes:
- Add the peeled and halved baby potatoes to the pan.
- Stir in the steamed green peas, salt, turmeric powder, red chili powder, and coriander powder.
- Saute the ingredients for about 5 minutes on medium heat to blend the flavors.
-
Add Grated Cauliflower and Soya Chunks:
- Add the grated cauliflower and boiled soy chunks to the pan, along with the garam masala powder.
- Mix everything well, ensuring the spices coat the vegetables and soy chunks evenly.
-
Simmer and Cook:
- Reduce the heat to low, cover the pan with a lid, and let the mixture cook for 10–15 minutes or until the vegetables are tender, especially the baby potatoes.
-
Finish with Lemon and Coriander:
- Just before serving, drizzle fresh lemon juice over the keema and garnish with freshly chopped coriander leaves.
- Stir everything gently to combine the flavors.
-
Serve:
- Serve your Gobi and Soya Keema with warm phulka, steamed rice, or any of your favorite Indian breads like naan or paratha.
- Pair it with a side of Panchmel Dal for a wholesome and comforting meal.
Tips:
- You can adjust the level of spiciness by modifying the amount of green chili and red chili powder according to your preference.
- To add extra richness to the dish, feel free to use oil instead of ghee, or you can also add a dash of cream for a smoother texture.
- For a more aromatic dish, you can add a few crushed whole spices such as cinnamon, cloves, and cardamom while sauteing the onions.
Nutritional Information (Approximate per serving):
| Nutrient | Value |
|---|---|
| Calories | 250 kcal |
| Protein | 12g |
| Carbohydrates | 32g |
| Dietary Fiber | 7g |
| Fat | 12g |
| Saturated Fat | 3g |
| Cholesterol | 10mg |
| Sodium | 350mg |
| Potassium | 550mg |
| Vitamin A | 8% DV |
| Vitamin C | 35% DV |
| Calcium | 6% DV |
| Iron | 10% DV |
Conclusion:
Gobi and Soya Keema is a delightful vegetarian alternative to the traditional meat keema. It offers a rich combination of flavors and textures, making it an ideal choice for a healthy and fulfilling lunch or dinner. With the goodness of cauliflower, soy chunks, and baby potatoes, this dish is packed with nutrients and is perfect for anyone looking for a delicious plant-based meal. Try it today, and enjoy a flavorful feast!
