Soya Keema Masala Recipe
Soya Keema Masala is a delightful and nutritious Indian dish that combines the goodness of soy chunks with flavorful spices, making it a perfect high-protein vegetarian option. This recipe is not only easy to prepare but also brings a rich taste and aroma to your dining table. Whether served with rice, chapati, or parathas, this dish will surely impress your family and friends.
Ingredients
| Ingredient | Quantity |
|---|---|
| Soya chunks | 1/2 cup |
| Onion (finely chopped) | 1 |
| Tomato (finely chopped) | 1 |
| Green chilies (finely chopped) | 2 |
| Green peas | 1/4 cup |
| Potatoes | 3 (medium-sized) |
| Cumin seeds | 1 teaspoon |
| Oil | 1 tablespoon |
| Ginger-garlic paste | 1 1/2 teaspoons |
| Coriander powder | 1 tablespoon |
| Red chili powder | 1 tablespoon (or to taste) |
| Turmeric powder | 1/4 teaspoon |
| Cumin powder | 1 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Salt | to taste |
Nutritional Information (per serving)
| Nutrient | Value |
|---|---|
| Calories | Approximately 200 |
| Protein | 15g |
| Carbohydrates | 25g |
| Dietary Fiber | 6g |
| Fat | 8g |
Preparation Time
| Time Component | Duration |
|---|---|
| Prep Time | 20 minutes |
| Cook Time | 25 minutes |
| Total Time | 45 minutes |
Servings
This recipe serves 4.
Instructions
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Prepare the Soya Chunks: Start by boiling 2 cups of water in a pot. Add 1 teaspoon of salt and the soya chunks to the boiling water. Let them soak for about 12 to 15 minutes until they soften. After soaking, drain the water and set the soya chunks aside. If using green peas, boil them in hot water for a few minutes until tender and set aside.
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Cook the Potatoes: Wash the potatoes thoroughly and peel them. Cook the potatoes in a pressure cooker until they are soft. Once done, mash them lightly and keep aside.
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Sauté the Spices: In a pan or kadhai, heat 1 tablespoon of oil over medium heat. Add the cumin seeds and sauté them for about 15 seconds until they become aromatic.
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Add Onions and Chilies: Add the finely chopped onions and green chilies to the pan. Cook until the onions are translucent and tender.
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Incorporate Ginger-Garlic Paste: Add the ginger-garlic paste to the pan and sauté for an additional 2 minutes, allowing the flavors to meld.
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Mix in the Tomatoes: Next, add the chopped tomatoes to the pan and cook until they become soft and mushy.
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Spice it Up: Once the tomatoes are cooked down, add the cumin powder, turmeric powder, red chili powder, and salt. Stir everything together and let it cook for another 15 seconds to combine the flavors.
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Combine Ingredients: Now, add the soaked soya chunks, mashed potatoes, and boiled green peas to the mixture. Stir well to ensure that all the ingredients are evenly coated with the spices.
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Cook Thoroughly: Cover the pan and let the mixture cook for about 10 minutes on low heat, allowing the flavors to develop.
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Final Touches: Turn off the heat and sprinkle garam masala on top. Garnish with fresh coriander leaves for added freshness.
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Serve Hot: Serve the Soya Keema Masala with garlic dal, palak raita, and tawa paratha for a wholesome dinner experience.
Enjoy the rich flavors and health benefits of this Soya Keema Masala, a delicious addition to your Indian cuisine repertoire!
