Being one of the richest sources of protein, it is surprising to note that Soya is not used very much in Indian cooking. Many prefer the high-fat paneer to Soya, which is similar in texture.
Here you can liven up your cooking with 3 healthy Indian Soya recipes.
Frying Pan
There are three Soya recipes - Indian style featured here:
How to make 'Indian - Chinese' Soya Manchurian (an alternative to Gobi Manchurian)
Soya Dosa - A healthy dish of this South Indian bread variety
Soya in Kofta Curry - Perfect for a weekend menu
1. Soya Manchurian
Who says you can only taste Gobi Manchurian in restaurants? Well, now there is a healthier alternative to this Indo-Chinese recipe.
Ingredients
Soya Chunks- 1 small cup
Maida- ½ tbsp
Corn Flour- ½ tablespoon
Pepper Powder- For taste
Aji-no-moto- 1 pinch
Finely Chopped Garlic- 10 pods
Green chillies- 5
Soya Sauce- 1 teaspoon
Capsicum- 1
Salt- to taste
Oil- For frying
Finely chopped spring onions- little
How to make
Soak the Soya chunks in hot-water for 10 minutes.
Then squeeze them to remove the excess water from it and keep aside.
Mix Maida, corn-flour, salt, Pepper powder well in a bowl.
Mix water if required to get a batter form , add the squeezed Soya chunks into it and deep fry it in oil and keep those fried soya aside.
Heat little oil in another kadai or pan.
Add chopped garlic, green chillies, Chopped capsicum, and sauté for a while.
Add Soya sauce, Aji-no-moto, and little water and cook for a while.
Then add those fried Soya ones into it and sauté it for sometime.
Sprinkle chopped spring onions and serve.
2. Soya Kofta Curry
With simple ingredients and a simpler recipe, you could turn any dull cooking day with this recipe for Soya Kofta Curry.
Ingredients
Soya Granules- 1 ¼ cup
Boiled Mashed Potatoes- 2
Tomato Puree- 2 tablespoon
Onion Paste- 1 tablespoon
Pepper Powder- 1 teaspoon
Ginger-Garlic Paste- 1 teaspoon
Coriander Powder- 1 teaspoon
Saunf Fennel Seeds) - ½ teaspoon
Garam Masala Powder- 1 teaspoon
Turmeric Powder- 1 pinch
Salt- To taste
Oil- 1 tbsp
Coriander- For garnishing
How to make / Method
Mix mashed potatoes, Soya granules, salt, and pepper powder in a bowl
If the mixture is watery, mix a little corn/rice flour and then make smalls out of it and deep fry it in oil
Keep this aside.
Heat oil in a pan and add saunf, ginger-garlic paste, onion Paste, tomato puree, and fry for a while.
Then add Pepper Powder, coriander powder, garam masala powder, turmeric powder, salt and cook for a while.
Then add fried Soya koftas or balls into it and stir for sometime.
Add fresh cream and cashew paste to add more flavor (optional)
Garnish with coriander leaves and serve with chapathi, Rotis, Pulkas, Kulchas or Nan. You could even enjoy this with plain rice
3. Soya Dosa
Ingredients
Soya Chunks - 30
Toor dhal (Pigeon Peas) - ½ cup
Bengal Gram dhal - ½ cup
Rice - ½ cup
Finely chopped fenugreek leaves - 1 cup
Chopped onions- 1 cup
Coconut Milk - 1 cup
Red Chillies - 10
Ginger - 1 small piece - chopped finely
Saunf (fennel seeds) - 1 teaspoon
Cumin Seeds - 1 teaspoon
Salt and Oil - to taste.
How to make / method:
Soak the rice and the dhals in water for about 2 hours. Remove this soaked mixture and add red chillies, salt, ginger, saunf, cumin seeds, and grind it coarsely. Put the Soya chunks in hot water. Squeeze them and add it to the coarsely grinded mixture. To this batter, add chopped onions, fenugreek leaves, and coconut milk and mix well. Then heat a dosa tava, Pour the batter like a dosa but little thick in size. Serve with chutney
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Nov 21, 2011 18:26:48
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