Soya keema is a popular Indian gravy dish that is made with ground soybeans and a variety of spices. It is a delicious and protein-rich alternative to traditional meat-based keema dishes and is perfect for vegetarians and those looking to incorporate more plant-based proteins into their diet. Soya keema is a dish made with minced soy protein, also known as soy mince or soy granules. It is a popular vegetarian and vegan alternative to traditional meat-based keema dishes, which are made with minced lamb or beef. Soya keema is typically flavored with spices such as cumin, coriander, and garam masala, and may also include vegetables such as onions, peppers, and tomatoes. It is often served with rice or roti and is a staple dish in many Indian and Pakistani households. Some variations of soya keema may also include the addition of coconut milk or yogurt for added creaminess.
Origin
The origins of veg soya keema cuisine are not entirely clear, but it is believed to have developed in India or Southeast Asia. Soya beans, also known as soybeans, have been cultivated in China for thousands of years, and it is likely that the use of soy protein in cuisine developed in this region as well. The use of soy protein as a meat substitute has been popular in vegetarian and vegan cuisine for many years, and it is possible that veg soya keema cuisine developed as a way to incorporate this protein into traditional meat dishes.
The use of soy protein in Indian cuisine is not well documented, but it is possible that it was introduced through trade or cultural exchange with Southeast Asia. In any case, veg soya keema cuisine has become a popular and delicious way to incorporate soy protein into traditional Indian dishes, and it is enjoyed by vegetarians and non-vegetarians alike.
Nutrition
Soybeans are a great source of protein and provide a range of essential amino acids that are important for maintaining good health. They are also high in fiber and contain a range of vitamins and minerals, making them a nutritious addition to any meal. Soy protein is a complete protein, meaning it contains all essential amino acids. It is also a good source of iron, calcium, and B vitamins. Additionally, soy protein has been shown to have cholesterol-lowering effects and may be beneficial for heart health. As with any food, it is important to consume veg soya keema in moderation as part of a well-balanced diet. It is also important to note that processed soy products, such as veg soya keema, should not be the sole source of protein in the diet.
To make soya keema, start by soaking a cup of soybeans in water overnight. Drain and rinse the beans, then place them in a blender with a small amount of water and blend until smooth.
Next, heat a tablespoon of oil in a pan and add a teaspoon of cumin seeds, a pinch of asafoetida, and a chopped onion. Sauté until the onion is translucent, then add a minced garlic clove and a teaspoon of ginger paste. Cook for a few more minutes, then add a cup of chopped tomatoes and cook until they are soft.
Stir in the ground soybeans, along with a teaspoon each of cumin, coriander, and garam masala. Add a pinch of salt and a cup of water, then bring the mixture to a boil. Reduce the heat to low and simmer for about 20 minutes, or until the soybeans are tender and the gravy has thickened.
Soya keema is usually served with rice or flatbreads, but it can also be used as a filling for sandwiches or wraps. It pairs well with a variety of vegetables, such as peas, potatoes, and bell peppers, and can be garnished with fresh herbs like cilantro or mint.
One of the great things about soya keema is its versatility. You can experiment with different spices and vegetables to create your own unique version of the dish. For example, you could add some chili powder or cayenne pepper for a bit of heat, or throw in some chopped kale or spinach for an extra serving of greens.
To make soya keema even healthier, try using brown rice or quinoa instead of white rice as a base. You can also swap out the oil for a plant-based alternative, like coconut oil or avocado oil, which are high in healthy fats.
Soya keema is a tasty and nutritious option for vegetarians and meat-eaters alike. It is easy to make and can be customized to fit your own personal preferences. So next time you’re looking for a satisfying and protein-packed meal, give soya keema a try!
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Veg Soya keema
- Total Time: 30 minutes
- Diet: Vegetarian
Description
soya chunks keema is a vegetarian dish made with soya chunks as the main protein source. Soya chunks, also known as textured vegetable protein or TVP, are made from soybeans and are a popular meat substitute in vegan and vegetarian dishes. The soya chunks are typically rehydrated in hot water or broth and then finely minced or ground to resemble the texture of ground meat. They are then cooked with spices and vegetables to create a flavorful keema dish.
Ingredients
1 cup soya granules
1 cup water
1 onion, finely chopped
1 tomato, finely chopped
1 tsp ginger garlic paste
1 tsp cumin seeds
1 tsp coriander powder
1 tsp cumin powder
1 tsp garam masala
1 tsp red chili powder
Salt to taste
2 tbsp oil
1 cup water
Fresh cilantro, for garnish
Instructions
Rinse the soya granules in water and then soak them in 1 cup of water for 15 minutes.
In a pan, heat the oil and add the cumin seeds. Once they start to splutter, add the finely chopped onions and fry until they turn golden brown.
Add the ginger garlic paste and fry for a minute. Then, add the finely chopped tomatoes and cook until they are soft.
Add the coriander powder, cumin powder, garam masala, and red chili powder. Mix well and cook for another minute.
Now, add the soaked soya granules along with the water and mix well.
Add 1 cup of water and bring the mixture to a boil.
Reduce the heat to low and let the gravy simmer for 10-15 minutes until the soya granules are cooked and the gravy thickens.
Garnish with fresh cilantro and serve hot with rice or roti.
Notes
Veg soya chunks keema can be a nutritious and protein-rich meal option, particularly for vegetarians and vegans. It is important to consider the overall nutrient profile of the dish, as well as the portion size, when determining its place in a healthy diet.
- Prep Time: 10
- Cook Time: 20
- Category: Main course
- Method: Cooking
- Cuisine: North Indian
Nutrition
- Serving Size: 1 cup (92g)
- Calories: 120
- Fat: 6g
- Carbohydrates: 15g
- Fiber: 5g
- Protein: 20g
- Cholesterol: 7g
Keywords: soya keema indian gravy recipe, soya keema recipe
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