“You don’t have to cook fancy or complicated masterpieces always, just good food from fresh ingredients is all that one craves for.” Yes, it’s very true. A simple recipe with great taste can often create wonders and deliver immense satisfaction to both the cook and the consumer as well.
Quick, easy, nutritious and delicious…. these words describe my today’s recipe. It takes less than half an hour to prepare SOYA GRANULES WITH PEAS.
The nutritional value of soybeans is irrefutable. Soya granules are an excellent source of protein and can be used as a vegetarian and healthy meat substitute. It’s economical as well.
Soybeans are the richest source of plant protein. 100 grams of uncooked soya chunks have 345 calories with 52 grams of protein, 33 grams of carbohydrates, 13 grams dietary fibre, 0.5 grams total fat. It is rich in calcium and iron and is devoid of any extra sugar, cholesterol or sodium.
Considering the health benefit of soybean, I like to have it on my menu often. Soya granules, made in the typical Indian style with aromatic spices is a delicacy indeed. I will not compare it with minced meat, as the meat has its typical flavour and appeal to non-veg lovers! But those who don’t eat meat or prefer vegetarian dishes can consider this recipe as a good source of protein and energy
DIFFICULTY LEVEL- EASY
PREPARATION TIME- 20 MIN, APPROX
COOKING TIME- 30 MIN, APPROX
- Soya granules- 1 cup
- Peas- ½ cup
- Onion- 1 large, chopped
- Ginger-garlic paste- 1 tbsp
- Tomato- 1 large, chopped
- Green chilli- 2 chopped
- Green cardamom- 3, crushed
- Cinnamon stick- 1 inch
- Clove- 3-4
- Whole cumin seed- 1 tsp
- Bay leaf- 1
- Garam masala powder- 1 tsp
- Turmeric powder- ½ tsp
- Kashmiri red chilli powder- ½ tsp
- Coriander powder- ¼ tsp
- Crushed Kasuri methi- 1 tbsp
- Oil (mustard or refined)- 3 tbsp
- Salt- to taste
- Water- 2 cups and as required
- Coriander leaves- 4 tbsp
Put a little salt in 2 cups of water and bring it to boil.
Add 1 cup of soya granules and cook on a slow flame for 2-3 min only.
Squeeze out the water when it cools down and wash twice with water.
Squeeze out excess water.
Soya granules are ready to be put in the gravy.
Put 3 tbsp of oil in a wok.
When the oil is hot put whole cumin and bay leaf.
Add whole spices and sauté for a few seconds.
Add onion and ginger-garlic paste. Stir in between.
When the onion turns brown and translucent add tomatoes and green chillies.
Fry on medium heat till it turns aromatic.
Add turmeric. Red chilli powder, coriander powder and mix well.
Add green peas and mix well.
Add soya granules and mix it thoroughly on medium heat.
Cover and cook on low flame till done.
Stir in between.
Adjust salt and sprinkle crushed Kasuri methi and garam masala powder.
Turn off the gas and keep it covered for a few seconds.
Take it out on a serving bowl and garnish with chopped coriander leaves.
Serve hot with Indian bread or steamed rice.
It tastes great if it is slightly spicy. But it’s a personal preference to make it spicy or not. I prefer to keep it mildly spicy.
Potato and capsicum go well with this recipe and increase the taste undoubtedly. Peas, cubes of potato and capsicum make it a complete dish.