Soya Chunks Curry

Soya chunks curry is a healthy and delicious vegetarian side dish that goes well with rotis, chapatis and pulao. Soya chunks are good source of protein and soy protein in general is rich in B vitamins and Omega-3 fatty acids.

Soya Chunks Curry

Ingredients

• Soya Chunks/Meal maker - 1 cup
• Onion - 1
• Tomato - 2
• Ginger garlic paste - 1 tsp
• Turmeric powder - 1/2 tsp
• Chilli powder - 1/2 tsp
• Coriander powder - 2 tbsp
• Garam masala - 2 tsp
• Salt - to taste
• Coriander leaves - to garnish
• Green Chillies - 1
• Cumin seeds - 1 tsp
• Oil - 1 tbsp+1 tbsp

Method

1. Boil water in a pan with a little salt and turn off the flame. Add soya chunks to it, cover and keep it aside for 15 mins. Rinse well in cold water, squeeze it nicely to remove all water content and keep it aside.
2. Heat oil in a pan and add chopped onion. Saute well until transparent.
3. Add chopped tomatoes and cook until soft.
4. Cool the mixture and grind to a smooth paste.
5. Heat oil in a pan and add cumin seeds and green chilly.
6. Add ground onion tomato paste and ginger garlic paste. Saute well for 2 minutes.
7. Add turmeric powder, chili powder, coriander powder, garam masala and salt. Saute well till the oil oozes out of the mixture.
8. Now add soya chunks and cook covered for 10 minutes in low-medium flame.
9. Adjust salt to taste and garnish with coriander leaves. Serve hot.

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Vegetable Biryani

Vegetable Biryani is a healthy and colorful rice dish prepared with spices and vegetables. This nutrient rich recipe contains soya chunks and vegetables chiefly carrots and green beans. Protein-rich soya chunks provides similar taste of meat and is good for women health to maintain healthy bones and overcome menopausal symptoms.

Ingredients

• Basmati rice - 2 cups
• Carrot - 1/2 cup, chopped
• Green beans - 1/4 cup, cut into 1 inch pieces
• Potato - 1/2 cup, peeled and cubed
• Soya chunks - 1/2 cup
• Onion - 1, medium sized
• Tomatoes - 2, large sized
• Ginger garlic paste - 2 tbsp
• Chilli powder - 1 tsp
• Biryani masala - 2 tbsp
• Garam masala - 1 tbsp
• Mint leaves - 1/2 cup
• Coriander leaves - 1/2 cup
• Cinnamon/பட்டை - 1 inch
• Cloves/கிராம்பு - 2
• Fennel seeds/சோம்பு - 1 tsp
• Marathi mokku/மராத்தி மொக்கு - 2
• Star anise/Annachi mokku/அன்னாச்சி மொக்கு - 2
• Bay leaf - 1
• Salt - To taste
• Ghee - 1 tbsp
• Oil - 1 tbsp

Method

1. Soak the basmati rice for half an hour. Drain the water and keep aside.
2. Boil water in a pan and turn off the stove. Add soy chunks and let it sit for 5 minutes. Rinse with cold water and squeeze the water. Keep aside.
3. Heat ghee and oil in a cooker and add cinnamon, cloves, fennel seeds and bay leaf. Saute till it leaves a nice aroma.
4. Add chopped onions and little salt. Saute till golden brown.
5. Add ginger garlic paste and tomatoes. Cook till mashed.
6. Add coriander leaves and mint leaves & cook till wilted.
7. Add chilli powder, biryani masala and garam masala & mix well.
8. Then add chopped vegetables and soy chunks to the cooker and cook for 2 minutes.
9. Now add well drained rice and mix well.
10. Add 3 cups of water and adjust salt to taste.
11. Close the lid and cook for 1 whistle. Then simmer the stove for 5 minutes and turn it off.
12. After the pressure is released gently mix the rice.
13. Serve hot with raita.

Tips

- You can add or omit vegetables like potatoes, green peas, cauliflower, capsicum and beetroot.
- You can also sprinkle some ghee roasted dry fruits over the rice before serving.

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