Vegetarian Keema Matar (Soya Matar)

Most of the time when I am indulging in a non-veg recipe, I have the tendency to think if it can be replicated/substituted with some vegetarian/vegan ingredients. So, when I cooked Keema matar last week, I felt a strong urge to try it with my favorite vegetarian meat aka soya nuggets. And I was pleased as a punch with the terrific results. The aromas of the spices, the richness of yogurt and the unmatched taste of the fresh green peas ( no frozen ones plz ) make this dish quite unforgettable.

I would love to make this dish for lunch (atleast twice or thrice a week till the fresh peas are in season) and pair it with rotis and some sweetened yogurt. While you can use soya granules if you have them, I made this by soaking the soya chunks in hot water, squeezing them dry and grinding them into a coarse paste. Read on for the recipe -

Preparation Time - 15-20 mins

Ingredients -

• 1 cup soya keema/granules
• 1 cup shelled green peas (fresh ones only)
• 1 large tomato
• 1 medium sized onion
• 1 green chili (finely chopped)
• 1 tsp ginger paste
• 1 tsp garlic paste
• 1/2 tsp Kashmiri chili powder
• 1/3 tsp coriander powder
• 1/5 tsp Garam masala
• 1/4 tsp turmeric
• 2 inch long cinnamon stick
• 1-2 green cardamom
• 1-2 cloves
• 1 bay leaf
• 3 tbsp thick curd
• 3 tsp oil
• salt to taste
• fresh coriander leaves for garnishing

Preparation - Soak the soya granules in hot water for 5-10 mins. Wash and squeeze out the water. Repeat twice with warm water.

Chop the onion into medium sized pieces. The tomato can either be finely chopped or grind into a paste.

Beat the curd lightly with a spoon to break any lumps.

Cooking - Heat the oil in a pressure cooker. Throw in the whole garam masala. Add the onions and fry for 1-2 minutes before adding the ginger paste, garlic paste and green chili. Fry for 3-4 minutes till the raw smell goes off.

Add the soaked soya kheema at this point along with the coriander powder, turmeric powder, red chili powder and half of the garam masala. Fry for 4-5 minutes.

Add the tomato pieces and fry for 2-3 mins. Add the beaten curd and cook for another 2-3 mins.

Finally add the green peas, salt and remaining garam masala.

Serve hot with rotis.

Note - Add some meat masala to add that extra zing to this dish !!

Vegetarian Kheema Paratha

Consuming soya nuggets have many benefits. They are low in fats and have a high protein content. As it provides all the amino acids that are present in meat, it is an excellent choice for vegans. For the same serving size, soya provide more protein than meat. One serving of soya nuggets is enough to provide more than the daily requirement of iron and almost half of the daily requirement of calcium.
Also its mild taste and texture makes it quite easy to incorporate it many recipes.

Read on for one of my favorite recipes:

Preparation Time - 25 mins ( minus 10 mins if you have the dough ready/ if using soya granules )

Ingredients - Whole wheat flour ( 1 1/2 cups or enough for making 4 rotis ), 3/4 cup soya chunks, 1 small onion, 1/2 tsp red chilli powder, 1/3 tsp coriander powder, 1/4 tsp cumin powder, 1/6 tsp garam masala or meat masala a pinch of turmeric, salt to taste, 6-7 tsp oil.

Preparation - Take the dough in a open vessel . Add salt and 1 tsp hot oil. Mix together.

Add water little by little to the above mixture and make into a firm dough. Keep it covered and allow to sit for 5 -10 minutes.

Chop the onion into small pieces.

Cooking - Cook the soya chunks with a little salt in a pressure cooker. Allow 1 whistle. Remove and keep aside till steam escapes.

Drain all the water and squeeze out the water in the chunks. Wash twice with fresh water and squeeze the chunks to remove remaining water.

Transfer the chunks to a grinder cup and grind into a coarse paste (kheema).

Heat  2 tsp oil in a wok. Add the chopped onions and fry till translucent. Add all the powdered masalas and fry for 30-45 seconds.

Add the kheema and fry till it turns to a brown color.

Remove from stove and allow to cool down.

Make 4 balls out of the dough prepared earlier. Roll out into rotis.

Divide the soya kheema into two portions. Spread the kheema over one roti and cover with another roti.

Pinch the sides to close the paratha.

Heat a tawa. Place the paratha on the tawa and cook for 1 minute. Flip over and drizzle with oil. Cook for 3-4 minutes till done on both sides.

Repeat the process for making another paratha.

Serve hot with sweetened yogurt.

Soya masala Dosa

Masala dosa happens to be one of our staple breakfast items. We usually end up trying out variations to the regular potato masala like the panner stuffed dosa, egg bhurji stuffed dosa, upma stuffed dosa (MLA). This time we decided to stuff it with soya kheema ( mashed soya nuggets ). This not only reduces the starch/carbs content which makes it a healthier option for diabetics, but the increased protein content makes it more filling. Here is the recipe:

Preparation time: 15-20 mins

Ingredients: 1 1/2 cup boiled soya nuggets, 1 medium sized potatoes ( boiled and peeled ), 1 tsp grated garlic, 1 tsp grated ginger, 1 medium sized onion ( finely chopped ), mustard and cumin seeds for tempering, 1/2 tsp chilli powder, 1/5 tsp turmeric, 2-3 tsp chopped coriander leaves, 3-4 tbs green peas, 3-4 tsp oil, dosa batter for 3-4 dosas, salt to taste.

Cooking: Heat 3-4 tsp oil in a wok. Add mustard-cumin seeds when the oil starts smoking. Follow with chopped onion and the grated ginger and garlic. Fry for 4-5 mins till the raw smell goes away.

Add green peas and fry for 2 minutes.

Add the boiled soya nuggets and fry for 3-4 minutes.

Add the mashed potato along with chilli powder, salt and turmeric. Fry for 2-3 mins. Add the chopped coriander. Fry for 1 minute. Remove from heat and keep aside.

Heat a tawa. Season it with 2-3 drops of oil. Wipe off excess oil with a paper towel / soft cloth. Sprinkle a little water to check if the tawa lets out a slight sizzle. At this stage take a ladle full of the batter and spread over the tawa with a circular motion.

Spread the soya-potato batter at the center of the dosa.

Fold it from both sides.

Serve hot with chutney or sambar.




      

Soya Bhurji

Preparation time: 15 mins

Ingredients: Soya chunks ( 1 cup ), onion ( 1 medium ), garlic pods ( 5-6 nos ), tomato puree ( 2-3 tsp ), cloves ( 2-3 nos ), green chilli ( 1 no ), chilli powder ( 1/3 tsp, optional ), garam masala ( 1/5 tsp ), salt to taste, turmeric ( a pinch ), oil ( 1-2 tbs ), chopped coriander for garnish.

Preparation: Wash and cook the soya chunks in a pressure cooker. Allow 1 whistle and then remove the cooker from the stove.
Once it cools down, squeeze all the water from the soya chunks. Repeat twice with fresh water.
Chop the soya chunks in a mixer for 3-4 mins into a rough mixture. DO NOT overdo it else the soya will turn into a smooth paste.
Roughly chop the onions and green chillis into small pieces. Crush the garlic pods into a paste using a mortar and pestle.

Cooking: Heat the oil in a pan. When it starts smoking, add the green chilli and cloves. Fry for 30 secs.
Add the onions and fry till it just starts turning golden. Add tomato puree and cook for 2-3 mins.
Add the soya along with salt, turmeric, chilli powder and garam masala. Cook the soya like an egg bhurji, spreading the
 mixture around the pan instead of heaping it in one place. Once the soya starts turning a little brown, it is done.
Garnish and serve hot with rice/chappati. Else use as an filling for paratha/sandwich.

Note: One can also use chopped tomatoes instead of puree.
This is an excellent and nutritious recipe for children. Reduce the amount of chilli and garam masala if preparing for children.

Kala Channa & Soya Chunks sabzi

Cooking Time Required: 12-15 mins
Cost of Preparation: 15-18 rupees

Ingredients: Kala channa ( 1 cup ), onion ( 1 no., small ), green chilli ( 1-2 nos
), Nutrela soya chunks ( 1 cup ), cumin powder ( 1/4 tsp), chaana masala powder ( 1/4 tsp ),
garam masala ( a pinch), coriander powder ( 1/4 tsp ), turmeric ( 2 pinch ), salt, oil ( 1 1/2 tsp ), pancha phutana ( 1/5 tsp), coriander leaves for garnish ( optional ).

Preparation: Soak the kala channa overnight. The soya chunks can also be soaked
overnight else 2-3 hours also suffice.

Cooking: Wash and add the kala channa & soyabean chunks to a pressure cooker with a
little salt and turmeric. Add 1 cup of water. Cook for 2-3 whistles. Drain away excess water.

Heat oil in a wok. Add the pancha-phutana, followed by the chopped onion and green
chillies. Fry till the onions turn translucent.

Add the boiled channa and soya-chunks along with the cumin powder, coriander powder and channa masala .Stir fry for 3-4 mins.

Add 1/2 cups of water and boil for 5 mins or till most of the water evaporates. Remove from the stove.

Serve with white rice / rotis.

Baked Soya Tikkis

Cooking Time Required: 15-20 mins
Cost of preparation: 20-25 Rupees

Ingredients: Nutrela Soya granules ( 1 cup ), potato ( 1 small ), onion ( 1 small ), green chilli ( 2 nos ), coriander powder ( 1/3 tsp ), cumin powder ( 1/3 tsp ), garam masala ( a pinch ), kasuri methi ( 1 tsp ), salt, tomato puree ( 1 tbs ), oil ( 1 tsp), pancha phutana ( 1 /4 tsp ).

Preparation: Cut the onion and green chilli into small pieces. Boil the potato, peel and keep aside.

Boil the soya granules for 5 mins. Drain out the water.

Cooking: Heat a wok. Add oil followed by the pancha-phutana. When the seeds start spluttering, add the onion and green chillis. Fry till onion turns translucent.

Add the soya granules and fry for 2 mins. Add the mashed potatoes, coriander powder, cumin powder, kasuri methi, garam masala, tomato puree and salt. Add 2-3 tbs water and cook for 3-4 mins till it forms a sticky mass.

Remove from fire and keep aside to cool slightly. Shape into tikkis. Brush the tikkis with a few drops of oil.

Keep on a baking tray. Pre-heat oven to 180 degrees. Put the tray inside and reduce heat to 160 degrees. Bake for 5 mins.

Serve hot with ketchup/chutney.

Note: One can give the onion a miss on fasting days. Add fresh coriander leaves instead.

Soya Chilli

Cooking Time Required: 20-25 mins
Cost of preparation: 15-20 rupees

Ingredients: Nutrela Soyabean chunks ( 2 cups), frozen green peas ( 1/2 cup), onion ( 1 medium ), green chilli ( 1-2 nos), ginger (1 inch long), ginger-garlic paste (1/2 tsp), cumin powder (1/3 tsp), tomato sauce ( 2 tsp), maida ( 1 tsp), cornflour ( 1 tsp), oil for frying, salt.

Cooking: Wash the soya chunks and put in a pressure coooker. Add 1-2 cups water and salt. Boil for 5 minutes. Remove from stove and keep aside to cool.

Squeeze out the water from the soya chunks, add ginger-garlic paste, cumin powder, maida , cornflour and a pinch of salt. Mix well. Heat oil in a deep kadai (wok). Add the soya chunks and fry till they turn reddish brown. Keep aside.

Cut the onion, green chilli and ginger into thin long pieces. Heat 1 tsp oil in a non-stick pan. Add the ginger,chilli and onion pieces and fry till the onion turns pinkish. Add the soya chunks and green peas. Stir fry for about 3-4 mins. Drizzle the tomato sauce over the pan and fry for a minute. Remove from fire and serve hot with rice/roti/puri.



One can also add spring onions and yellow/red peppers to this preparation.