Thursday, September 3, 2009

Soya Beans Curry

'Soya Beans' are considered to be "Food Powerhouse" of nutrients, mainly proteins. It also contains all the essential fatty acids, calcium, magnesium, lecithin, riboflavin, thiamin, fiber, folic acid and iron. So it acts as perfect replacement for meat, fish and dairy products specifically required for the vegans and vegetarians. So if you are looking for a way to get healthy lean protein in your diet, try incorporating some soy protein sources into your diet.

This curry is made specifically keeping in mind all those nutritional benefits of Soya beans.



Ingredients:

1 cup Soya beans
1 large potato (Diced)
1 carrot (diced)
2 bay leaves
2 cinnamon stick
2 clove
2 cardamom
1 tsp cumin
1 Large onion (grated)
1 tbsp. ginger garlic paste
1 tsp. turmeric powder
1 tsp. coriander powder
1 tsp. cumin powder
1 tsp. chili powder
1 tsp garam masala powder
2 tbsp tomato puree/ tomato sauce
Salt
sugar
Chopped coriander
Sprouted Mung

Method:

1. Soak Soy beans overnight. Boil them in a pressure cooker along with little salt. Drain out excess water and keep aside.

2. Heat oil in a pan and fry diced potato pieces until golden brown. Take it out Keep aside. To the remaining oil add bay leaves and whole garam masala (cardamom, cinnamon, clove) and cumin.
When cumin turns black add grated onion and ginger garlic paste. Fry them and add turmeric powder, coriander powder, cumin powder, chili powder and little water. Fry the masala until the oil gets separated from it.

3.Now add fried potato pieces, diced carrot and salt. Saute for 5 to 6 minute with regular stirring. Now add boiled soy beans and stir again.

4. Add tomato puree or tomato sauce and garam masala powder and 1/2 tsp sugar. Stir for sometime and add 1 cup water. Cover it and cook it for another 6 to 8 minute in medium flame.

Garnish with chopped coriander and sprouted mung. Serve with roti , naan or plain rice.


This post goes for "Food for seven stages of life- Pregnancy(Zero hour)" hosted by Sudeshna of "Cook like a Bong" and Radhika Vasanth of "Sourashtra Kitchen". All the best for such a great event.




19 comments:

Nithya said...

Healthy one.. looks yummmm

Sanghi said...

Delicious healthy curry!

Preety said...

nice curry recipe

Vidhya said...

never tried anything with soya beans yet. will try it soon... First time here. You have a delicious blog. Visit mine if you get a chance... http://iyercooks.blogspot.com

Sireesha said...

Curry looks very healthy and delicious...

Sudeshna said...

Sunanda,
Thank you so much for this wonderful and healthy recipe. Wish to get more recipes from you in future.

sowmya said...

nice healthy curry..extra healthy with all the veges..nice entry for the event..

Priti said...

Looks gud and healthy..

Babli said...

I liked your blog very much. I appreciate for the wonderful presentation. Soya beans curry looks yummy and delicious.
You are welcome in my blogs.

Chitra said...

Looks colorful & nice..First time in ur blog.its very nice..:)

Anu said...

In which step I've to add cooked soy beans???

Sunanda said...

Anu, you have to add soy beans in 3rd step... thnx.

Indian Foodie said...

I had bought soya beans, but it is sitting in my kitchen pantry as I didnt know what to make out of it. I will try your recipe. Thanks for sharing!!

jothikavitha said...

yum yum very tasty&healthy....

tasty bhi health bhi

jothikavitha said...

hi yum yum tasty healthy sweety

yummmmmmmmmmmmmm
tastbhi health bhi

drsundaram said...

sunandaji, wonderful and thanks.Can you tell me more in respect of soya. my id
drsdm23@yahoo.in
thank you
drsundaram
Bangalore

Anonymous said...

your recipe is great.thanks
can u pls give video recipe of kaju katli plssssssssssssss

Lili said...

Looks delicious cant wait to try it!

Indian Recipes said...

Looks delicious!!!

LinkWithin

Blog Widget by LinkWithin