iCookiPost

Soy is high in Proteins and it is a good substitute for meat and contains no fat..This is a healthy and  spicy dry curry for rotis or rice.

Ingredients

1. Cauliflower(medium,cut into florets) – 1 cup
2. Soya chunks – 1/2 cup
3. Onion(chopped) – 2
4. Ginger –Garlic Paste – 1 tbsp
5. Green Chilly – 2
6. Kashmiri Red chilly powder- 2 tsp
7. Turmeric powder – 1tsp
8. Coriander pwoder –1/2 tsp
9. Tomato(chopped) – 1
10. Pepper powder – 1/2 tsp
11. Cumin seeds(jeerakam) –1/4 tsp
12. Cloves – 2
13. Bay leaf –1
14. Cinnamon stick – 1/2” piece
15. Cardamom – 2
16. salt
17. Coriander leaves
18. Oil

Preparation

1. Soak soy chunks in warm water for 10 minutes and squeeze out the excess water.
2. Chop cauliflower into florets and immerse in warm water(add a pinch of turmeric to the warm water) for 2-3 minutes to get rid of germs.
3. Heat oil in a pan. Add cumin seeds,cloves,bay leaf,cardamom and cinnamon stick.Let it splutter and once the aroma of fried jeera comes,add chopped onions,ginger-garlic paste  and saute till onion turns golden brown
4. Add chopped green chilly,chopped tomatoes to it and once tomatoes are soft,add red chilly powder,pepper powder , turmeric powder and coriander powder.
5. Mix well and once the oil starts to leave the pan,add soy chunks and cauliflower florets.Add salt to it and Stir well.
6. Add 1/2 cup of water to it.Cover and cook for 5-8 minutes till  veggies are cooked well.
7. Garnish with chopped coriander leaves.
8. Serve with rice or Roti

I am sending this to Veggie/ Fruit a Month Event for September- Cauliflower hosted by Priya and Tiffin Carrier Antiques.

Ingredients

1. Soya chunks – 50 gms
2. Onion(chopped) – 2
3. Turmeric powder – 1/4 tsp
4. Kashmiri chilly Powder – 2 tsp
5. Coriander powder – 2 tsp
6. Pepper powder – 1/4 tsp
7. Coconut milk -(first extracted – 1/2 cup)(second extracted- 1 cup)
8. Garam masala powder – 3/4 tsp
9. Salt
10. Coconut oil – 2 tbsp
11. Mustard seeds – 1/2 tsp
12. Dry red chilly – 3
13. Curry leaves

Preparation

1. Soak Soya chunks in water for 2 hours. Then squeeze out water and keep aside.
2. Heat oil in pan. saute chopped onions till light brown.Add all masala powders and fry until raw smell goes.
3. Add boiled Soya to it and mix. Add 2nd extracted coconut milk,soya chunks,salt and cook till done.
4. Once gravy thickens,Add the first extracted coconut milk,garam masala to it and remove from fire.
5. Heat oil in a pan. splutter mustard seeds,dry red chilly ,curry leaves and add it to the gravy.
6. Serve with rice or chappathi.

Soy chunks contains 70% of protein and soy can be considered as an alternative to milk,egg and meat.. In this recipe i used Half a cup of soy chunks and it contains 15gms of protein..This is quick and easy to make.

1. Soy chunks-1/2 cup
2. Onion(big)-1
3. Ginger-garlic paste-2tbsp
4. Tomato(cut into small pieces)-2
5. Turmeric powder-1/4 tsp
6. Kashmiri chilly powder-1/2 tsp
7. Garam masala powder-1/2 tsp
8. Coriander powder-1/2 tsp
9. salt
10. Coriander leaves

1. Soak soy chunks in water for 15 mins and squeeze the water out.
2. Pressure cook with salt and little turmeric powder for 1 whistle.
3. Heat oil in a pan.Saute onion(cut into small pieces) till light brown.
4. Add ginger-garlic paste together with all powders and stir for 2-3 mins.
5. Add chopped tomato and fry for sometime.
6. Add soy chunks to it and fry till gets dry.
7. Garnish with Coriander leaves.

This Entry goes to Eat healthy-Protein Rich Contest and Healthy Cooking Events.