Gobi and Soya Keema Recipe – A Wholesome Vegetarian Delight
Description:
Keema, traditionally made with minced mutton, is a beloved South Asian dish, typically cooked with a medley of tomatoes, onions, and aromatic spices. However, this Gobi and Soya Keema offers a delicious vegetarian twist, replacing mutton with soya chunks and grated cauliflower. Packed with nutrients, this dish is not only a perfect addition to your daily meals but also an excellent lunch box option. Serve it with Tawa Paratha or a fresh bowl of Raita for a complete meal that is both satisfying and healthy.
Cuisine: North Indian Recipes
Course: Lunch
Diet: Vegetarian
Ingredients
| Ingredient Name | Quantity |
|---|---|
| Cauliflower (Gobi) | 500 grams (grated) |
| Soya chunks | 1 cup |
| Baby potatoes | 6 small, peeled and halved |
| Green peas | 1/2 cup, boiled |
| Onion | 1, chopped |
| Green chili | 1, chopped |
| Ginger | 1 inch, finely chopped |
| Garlic | 2 cloves, minced |
| Salt | To taste |
| Ghee | 2 tbsp |
| Red chili powder | 1 tsp |
| Garam masala powder | 2 tsp |
| Turmeric powder | 1 tsp |
| Coriander powder | 1 tsp |
| Bay leaf | 1, for tempering |
| Coriander leaves | 5 sprigs, chopped |
| Lemon juice | 1 tsp |
Nutritional Information (Per Serving)
| Nutrient | Quantity per Serving |
|---|---|
| Calories | ~210 kcal |
| Protein | 8 g |
| Carbohydrates | 25 g |
| Fiber | 6 g |
| Fat | 10 g |
| Saturated Fat | 4 g |
| Sodium | 400 mg |
| Vitamin A | 8% of Daily Value |
| Vitamin C | 45% of Daily Value |
| Calcium | 4% of Daily Value |
| Iron | 10% of Daily Value |
Preparation Time
10 minutes
Cooking Time
30 minutes
Servings
4 servings
Instructions
-
Prep the Cauliflower and Soya Chunks:
- Start by washing the cauliflower thoroughly and drying it with a clean towel. Remove the green leaves and stem using a knife.
- Next, either grate the cauliflower using a regular grater or pulse it in a food processor to achieve a fine texture, resembling minced meat.
-
Cook the Soya Chunks:
- In a saucepan, bring 1 cup of water to a boil. Once boiling, add the soya chunks and let them cook for 1-2 minutes.
- Remove the soya chunks from the water and set them aside to cool. Squeeze out excess water from the chunks to ensure they are not soggy.
-
Temper the Ghee:
- Heat 2 tablespoons of ghee in a deep pan. Once the ghee is hot, add a bay leaf and sauté for about 10 seconds to release its aroma.
-
Cook the Onions and Spices:
- Add the chopped onions to the pan and cook them until they turn golden brown, which should take about 7-8 minutes.
- Once the onions are caramelized, add the chopped green chili, minced ginger, and garlic. Stir in 1/4 cup of water to form a paste and cook the mixture for 2-3 minutes until the raw smell of garlic disappears.
-
Prepare the Potato and Pea Mixture:
- Add the halved baby potatoes and boiled green peas to the pan. Stir to mix everything together.
- Season with salt, turmeric powder, red chili powder, and coriander powder. Stir well to coat the vegetables in the spices.
- Allow the mixture to cook for about 5 minutes, letting the potatoes soften and absorb the flavors.
-
Combine Gobi and Soya:
- Now, add the grated cauliflower and cooked soya chunks to the pan. Stir everything together to combine evenly.
- Sprinkle the garam masala powder over the mixture, and give it a good mix.
- Cover the pan and allow it to cook on a low flame for 10-15 minutes. This slow cooking helps all the flavors blend together, making the dish incredibly aromatic.
-
Final Touches:
- After 15 minutes, check if the potatoes are cooked through and tender. If needed, add a little water and cook for an additional 5 minutes.
- Once the vegetables are perfectly cooked, squeeze in 1 teaspoon of lemon juice and mix well.
- Garnish with freshly chopped coriander leaves for a fresh and vibrant flavor.
-
Serving Suggestions:
- Serve this Gobi and Soya Keema hot with Tawa Paratha or any Indian flatbread of your choice. You can also enjoy it with a refreshing Tomato Onion Cucumber Raita or a bowl of steamed rice for a wholesome meal.
Tips for the Perfect Gobi and Soya Keema
- Grating the Cauliflower: To mimic the texture of meat, ensure the cauliflower is finely grated or processed. This will give the dish a keema-like consistency.
- Soya Chunks: If you prefer a more “meaty” texture, you can break the soya chunks into smaller pieces after boiling. This will give the keema a more substantial bite.
- Spice Adjustments: Adjust the amount of red chili powder based on your spice preference. If you like it milder, reduce the amount.
- Ghee vs. Oil: While ghee imparts a rich flavor to this dish, you can substitute it with vegetable oil for a lighter version.
Conclusion
This Gobi and Soya Keema is an ideal dish for vegetarians looking for a protein-packed alternative to traditional keema. With the mild earthiness of cauliflower and the satisfying bite of soya chunks, this dish is bursting with flavor and nutrition. It’s perfect for a hearty lunch or a cozy dinner with family and friends. Whether you’re new to vegetarian cooking or a seasoned pro, this recipe will quickly become a favorite in your kitchen. Enjoy the rich flavors of North Indian spices and the wholesome goodness of plant-based ingredients with every bite!
