Soya is a legume, high in protein & fibre, low in fat. It’s nutritional value makes it a good addition to a plant-based diet.
- Soya chunks
- 2 onions finely chopped
- 2 tomato grated or pureed
- Spice powders -1/4 tsp turmeric, 1/2 tsp chilly, 1 tbsp cumin, 1 tbsp coriander, 1/2 tsp garam masala
- 1 Bayleaf
- Coriander leaves
- 2 cloves, 2 cardamon, small piece cinnamon
- 6-7 garlic
- 1/2 inch pc ginger
- 2 red chilly
- 1 onion
- 1/4 pc green chilly
- Few coriander leaves
- 3-4 mint leaves
- 2 tbsp grated coconut
- Soak soya chunks in hot, lighlty salted water for 10 mins. Drain, cool & squeeze dry.
- Grind the clove, cinnamon, cardamon, ginger, garlic, 1 onion, red chilly, green chilly, coriander leaves, 3-4 mint leaves, coconut with little water. Keep the paste aside.
- Heat oil, add bay leaf. Add finely chopped onion, saute till light brown.
- Add the ground masala. Saute for a min.
- Add tomato. Cook for 2-3 mins.
- Add all the dry spice powders except garam masala.
- Cook till oil leaves masala.
- Add soya chunks, potato & mix well. Add salt to taste.
- Add water for gravy as needed.
- Pressure cook for 2 whistles, it becomes nice & soft (or simmer on low heat for few mins).
- Sprinkle garam masala & garnish with coriander leaves.
Can add more chilly if you like it spicy.
100gm soya contains approx 52g protein
Vanessa believes in conscious & compassionate living. She follows a plant-based lifestyle and loves to be creative and take photos of food. She manages the page The Vanilla Vegan where she shares recipes to show others the simplicity of plant-based living.