n India, where more than half of the populations are vegetarian, there’s a need to add some high protein content to the daily diet. The simplest and the easiest option is soybean, which, compared to other pulses and legumes, has almost double the amount of protein. Just one serving (30 gms) of soybean provides almost an equal amount of protein as non-vegetarian food items.
Soybean is such a legume with high quality protein, low saturated fat, no cholesterol and huge amounts of isoflavones/ phytoestrogens—disease fighting nutrients. So I add this wonder legume to my diet now and then, this curry is akeep recipe for all soy lover. It goes well with Chapati or any Indian bread.I
n this recipe, the main ingredients are Soy nuggets and green peas. Kheema is traditionally made of minced mutton or lamb and is a very popular Mughlai dish. This is the Vegetarian version and equally tasty and healthy. You can make this in a jiffy and goes well as a side dish with anything. This was my serving :
Soy nuggets : 1 cup
Green peas : 1/2 cup
Bay Leaf : 1
Cardamom : 2-3, Cloves : 2-3, Cinnamon : 1 stick
Cumin seed : 1 tsp.Onions : 2(medium-finely chopped)
Ginger-garlic paste : 1 1/2 tblsp.
Tomato : 2(medium-chopped)
Green Chillies : 2(finely chopped)
Turmeric powder : 2 tsp.
Coriander powder : 2 tsp.
Red chilli powder : 2 tsp.
Garam masala powder : 2 tsp.
Salt to taste
Oil : 2 tblsp.
Fresh coriander leaves for garnishing
- Heat water in a pan. Put soya chunks in it for 4-5 mins. Once it fluffs up, remove from heat, let it sit in warm water for another 5 mins. Then drain and keep aside. When it cools, squeeze out the leftover water and mash well with your hand, as keema means minced.
- Heat oil in a pan. Add bay leaf, cinnamon, cardamom, cloves and cumin seeds. Let the cumin splutter. Then add the chopped onions and green chillies. Saute till it turns soft. Then add ginger garlic paste and stir for few more minutes till it turns brown.
- Now add chopped tomatoes with a pinch of salt and all the spices, except garam masala. Add few drops of water and cook till the tomatoes soften and mixes well with spices. Add green peas, the soya nuggets and add salt. Mix well and cook for another 2-3 mins. Lastly add garam masala, mix well.
- Now pour 1 cup of water and let it cook for 5-6 minutes. This is a dry gravy dish, so wait until water totally dries up. Check the seasoning. Remove from fire and garnish with fresh coriander leaves.
- Serve hot, tastes best with freshly made Indian chapatis.