Choley and Soya Masala ( 1 tsp Oil recipe )
It is not magic that makes food special. Nor it is the use of the most expensive or rare ingredients. Rather, it is that one indispensable ingredient called love and everything else that goes with it. Be it love for that someone special, for good food or even for great company, love is the driving factor behind almost every great meal. Imagine being engulfed by a feeling of inner joy when you see someone mop up every bit of that dish with great pleasure and yet take the time to carefully lick those fingers for any lingering traces of deliciousness. That's love for sure.
But then love takes on different interpretations for different folks. Without going into the intricacies of what is right or wrong T, I choose this Valentine's day to promote a bit of 'self-love'. And what better way of loving oneself than taking small steps for ensuring good health ? I am going to do just that by kicking off the ' 1 tsp oil recipe' series which will let one enjoy those favorite meals without the added guilt pangs and undesirable side effects.
The very first recipe of this series is a protein packed 'Choley and Soya Masala'. Usually people tend to associate 'choley' with copious amounts of oil, spices and some residual heartburn too. This preparation helps eliminate all that. Plus one gets the added benefit of soya protein.
Read on for the recipe -
Preparation Time - 30-35 mins
- 1 1/2 cup Garbanzo beans
- 1/2 cup small soya chunks
- 1 medium sized onion
- 5-6 fat garlic cloves
- 1 inch ginger
- 3 tbsp chopped coriander roots
- 1 large tomato
- 3-4 cloves
- 2 inch cinnamon stick
- 1 tsp oil
- 1/4 tsp turmeric
- 1/2 tsp red chili powder ( use less or more as desired )
- 1 1/2 tsp Tata Sampann Choley Masala
- salt to taste
- 1/2 tsp sugar (optional)
- 1 boiled potato (optional)
- green chillis for garnishing
- onion rings for garnishing
- lemon juice (optional)
Preparation - Wash and soak the garbanzo beans overnight or for 10-12 hours.
The soya chunks can be soaked in hot water 1-2 hours prior to cooking.
Grind the onion, ginger and garlic together into a smooth paste. The tomato needs to be pureed separately.
Clean the coriander roots thoroughly and chop into very small pieces.
Cooking - Transfer the garbanzo beans to a pressure cooker. Cook with 2 cups water, salt and turmeric for 3-4 whistles. Keep aside till steam escapes.
Squeeze out the water from the soya chunks. Wash them under fresh water 2-3 times before giving a final squeeze.
Heat the oil in the pressure cooker. Add the sugar and keep the flame low.
Once the sugar starts turning light brown, add the cloves and cinnamon. Quickly add the onion, ginger and garlic paste to avoid burning the spices.
Cook till the raw smell goes off.
Now add the tomato puree and cook for 3-4 mins. Add the chili powder, Tata Sampann Choley Masala and a wee bit of turmeric. Cook for 3 mins.
Drain the garbanzo beans and transfer to the cooker along with the soya chunks. Peel the potato and cube it before adding it the contents of the cooker.
Add 1 1/2 cup hot water, salt and the chopped coriander stems before closing the lid. Let it cook for 1 whistle on a low flame.
Serve hot with a dash of lemon juice, slit green chilies and onion rings.
Goes best with rotis or even steamed rice.