Soya keema is a delicious and nutritious vegetarian dish made with textured soya granules. It serves as a fantastic plant-based alternative to minced meat and is rich in protein, making it a great choice for vegetarians and those looking for a healthy meal option.

Why Choose Soya Keema?

Soya granules are high in protein, fiber, and essential nutrients. They are an excellent source of plant-based protein and can be used in various recipes, including curries, wraps, and sandwiches. This soya keema recipe is not only flavorful but also easy to prepare, making it a perfect addition to your meal rotation.

Ingredients

To prepare a delicious soya keema, you will need the following ingredients:

1 cup soya granules
1 large onion, finely chopped
2 tomatoes, finely chopped
1 green chili, chopped (optional)
1 tablespoon ginger-garlic paste
1/2 teaspoon turmeric powder
1 teaspoon red chili powder
1 teaspoon coriander powder

1/2 teaspoon garam masala
1/2 teaspoon cumin seeds
1/2 teaspoon mustard seeds
1 teaspoon oil or ghee
1/2 teaspoon salt (or as per taste)
1/2 cup green peas (optional)
1/4 cup fresh coriander leaves, chopped
1 cup water

Step-by-Step Instructions

Step 1: Preparing the Soya Granules

Boil 2 cups of water in a saucepan.
Add the soya granules and let them soak for about 10 minutes.
Drain the water and rinse the granules thoroughly in fresh water to remove the raw taste.
Squeeze out the excess water and keep them aside.

Step 2: Cooking the Masala Base

Heat oil or ghee in a pan on medium heat.
Add cumin seeds and mustard seeds, allowing them to splutter.
Add chopped onions and sauté until they turn golden brown.
Stir in the ginger-garlic paste and cook until the raw aroma disappears.
Add chopped tomatoes and cook until they turn soft and mushy.
Mix in turmeric powder, red chili powder, coriander powder, and salt. Stir well.

Step 3: Cooking the Soya Keema

Add the soaked and drained soya granules to the masala mixture.
Mix well to coat the granules with the spices.
Pour in 1 cup of water and add green peas if using.
Cover and simmer for 10 minutes, stirring occasionally.
Sprinkle garam masala and mix well.
Garnish with fresh coriander leaves.

Serving Suggestions

Soya keema can be served in multiple ways:

Enjoy it with chapati, roti, or naan.
Serve it with steamed rice or jeera rice for a wholesome meal.
Use it as a stuffing for sandwiches, wraps, or parathas.
Pair it with a side of yogurt or raita for added flavor.

Health Benefits of Soya Keema

High Protein Content: Soya is a rich source of plant-based protein, making it ideal for vegetarians and vegans.
Heart-Healthy: Soya products are known to reduce cholesterol levels and support heart health.
Weight Management: It is low in fat and high in fiber, keeping you full for longer.
Rich in Essential Nutrients: Soya granules provide essential vitamins and minerals like iron, calcium, and magnesium.