I love Soya! It is easy and quick to cook, very healthy and equally tasty. This soya mince vegetable fry is one of my favourites. Starting from scratch all it takes is 15 minutes tops. It is so versatile, I use it as a main dish, a stuffing in sandwich or paratha and also as a filling to make healthy soya mince samosas or rolls.
Soya is a great protein source for vegetarians and also a healthy alternative to meat. While I am a vegetarian, my husband loves meat. But as a conscious health choice, he is cutting down on red meat. Soya granules give us a great alternative for mutton keema. I use the same recipe for soya mince that is used at home for mutton keema. The only difference is that soya needs to be soaked for a little while.
Soya Mince Vegetable fry
By Ashima Goyal Siraj
Preparation time: |Cooking time: |Serves: 4
200 gms Soya mince/ granules
1/2 litre boiling water
2 tbsp oil
3 onions, finely chopped
2 tomatoes, finely chopped
2 green chillies, finely chopped
1 tsp cumin seeds
2 tsp coriander powder
1/2 tsp garam masala
1/4 tsp turmeric powder
Salt to taste
fresh coriander leaves for garnish
- Soak the soya granules in 1/2 litre boiling water.
- Chop the onions and green chillies.
- Heat oil in a pan, add cumin seeds. Once the seeds start to sputter, add onions and green chillies.
- Sauté until the onions start to soften. Meanwhile chop the tomatoes.
- When the onions start to soften, add the soya mince (by now the soya mince would have absorbed all the water) and tomatoes. Mix well.
- Add in all the spices, mix well and cook until the vegetable fry as become dry. Taste and adjust seasoning.
- note – You can also add meat masala instead of garam masala.
- Garnish with chopped fresh coriander leaves and serve hot with chapatis.