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.
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
Article Source: http://EzineArticles.com/?expert=Roshan_M_Kumar
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