Soya recipes for a healthy boost of protein
Gone are the days when meat and other non-vegetarian foods were considered to be the primary sources of protein for human beings. With a growing number of people turning vegetarian and vegan, several plant-based sources of protein have been identified in the recent past. This includes the tasty and delicious soya, which is said to have high-quality protein and numerous vitamins and minerals that help keep health problems at bay. Those wondering what they can make with this powerful food item, here are some recipes you can try, if you're looking to lose weight and achieve toned muscles.
Soya chunks curry
Ingredients:
1 cup soya chunks – 50 grams
3 tbsp oil
1 cup finely chopped onions
½ cup finely chopped tomatoes
1 tsp ginger garlic paste
¼ tsp turmeric powder
1 tsp Kashmiri red chili powder
1 tsp coriander powder
½ tsp cumin powder
½ tsp fennel powder – optional
½ tsp Garam Masala
2 tbsp. chopped coriander leaves
1 tbsp. chopped mint leaves
Salt as required
Wash and rinse soya chunks and drain the excess water. In a pan, add water and a pinch of salt. Add the soya chunks in it and boil for 5 minutes on medium flame. Drain the water and squeeze the chunks to release excess water. In a separate pan, heat oil, add finely chopped onions and saute. Add ginger-garlic paste, finely chopped tomatoes and all the spices. Next add the soya chunks, chopped coriander and mint leaves. Mix well, cover and let it cook for 10 minutes on medium flame. You can also temper the curry with green chillies, curry leaves and spices. Your soya chunks are ready to be served!
Soya matar pulao
Ingredients:
1 cup basmati rice
½ cup soya chunks
¼ cup peas or mattar
1 onion
1 tomato
1 tsp ginger garlic paste
½ tsp fennel seeds
1 small stick cinnamon
1 bay leaf
2 cloves
1 tsp red chilli powder – 1 tsp
½ tsp turmeric powder
½ tsp garam masala powder
2 handfuls mint leaves
Salt to taste
2 tbsp oil
Wash and soak rice in a bowl for 15-20 minutes. In a pan, add water, a pinch of salt and let it boil. Add soya chunks and let it simmer for 5 minutes. Turn off the flame. Take out the chunks and squeeze to release water. Leave it aside.
Heat oil in a pressure cooker, add fennel seeds, cinnamon, cloves, bay leaf and roast for a few seconds. Add onions and saute. Add ginger garlic paste, mint leaves, tomatoes and cook. Add soya chunks, peas, red chili powder, turmeric powder and stir. Drain water from the rice and add to the pressure cooker. Combine well. Add some more water, salt, garam masala powder and give it a mix. Close the lid and let it cook until two whistles. Turn off the flame and let the pressure release on its own. Your soya matar pulao is ready!
Soya stir fry
Ingredients:
1 cup soya chunks - 1 cup
2 tomatoes
1/2 inch ginger
1 green chilli
1 finely chopped capsicum
2 to 3 tbsp finely chopped green coriander
1 to 2 tbsp oil
1/4 tsp cumin seeds
1/2 tsp coriander powder
1/2 tsp or to taste salt
In a pan, add water and a pinch of salt. Next, add soya chunks to it. Cover and let it cook. Drain the water and squeeze to release excess water. Then in a separate pan, heat oil, add cumin seeds to it and let it crackle. Saute all the vegetables. Add the spices, and capsicum. Saute a little more and add salt as per your taste. Add the soya chunks, followed by some coriander leaves. Stir well and cook for 2 to 3 more minutes. Your soya chunks stir fry is ready.
Soya poha
Ingredients:
1 cup soya granules
1 tsp olive oil
1 tsp mustard seeds
8-10 curry leaves
1/4 tsp hing
1 finely chopped onions
2 finely chopped green chillies
1/4 tsp turmeric powder
2 tbsp boiled green peas
1 tbsp soaked peanuts
1 tbsp lemon juice
Salt to taste
Wash and rinse soya granules. Soak in 2 cups of warm water for 15 minutes. Drain, squeeze thoroughly and keep aside. Heat oil in a pan and add the mustard seeds. As it crackles, add the curry leaves and hing and saute on a medium flame. Add onions and green chillies and saute on a medium flame till the onions turn golden brown. Add turmeric powder, green peas, peanuts, and salt and let it cook for 2-3 minutes. Add soya granules, lemon juice and toss gently. Cook on a medium flame for 3 to 5 minutes. Garnish with coriander leaves and serve hot.