'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.
1 cup Soya beans
1 large potato (Diced)
1 carrot (diced)
2 bay leaves
2 cinnamon stick
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
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.