Monday, May 26, 2014

Soya chunks masala

When I saw soya chunks for the first time, I was reluctant to taste it because of it's chicken like looks. My friends even said that it kinda tasted like meat.

I always look for benefits in food before I eat so I googled about soya chunks and got to know from Wikipedia that it has protein content equal to that of meat.

I was on my weight loss regime so I quickly added this to my diet list. It is easy to cook, tasty to eat and if you are a vegetarian, you can get a lot of protein from this low calorie, versatile ingredient.

This is the first recipe I tried on my own and I like it this way very much. I hope you like it too! :)

Nutritional Information  (Approx)
(per serving)
Energy  114 Calories
Fat 5 %
Carbohydrate 5 %
Dietary Fiber 9 %
Sodium 4 %
Vitamin A 23 %
Vitamin C 13 %
Calcium  2 %
Iron  6 %
Protein 6.2 Grams
Sugar 1.7 Grams

Soya chunks(Small even sized) 1 cup
Onion chopped 1
Tomatoes chopped 2
Salt to taste
Sambar powder 1 tsp
Chilli powder 1/2 tsp
Turmeric a pinch
Water 1/2 cup

To Temper
Oil 2 tsps
Mustard seeds 1/2 tsp
Cumin seeds  1/2 tsp
Fennel seeds  1/4 tsp

Boil a pot of water with little salt. Add Soya chunks to the boiling water, cook until soya chunks are soft and drain the water.

Wash the cooked soya chunks, squeeze the water out of it and keep it aside.

In a pan, add oil and wait till it gets hot. Add the ingredients listed under "To Temper" and fry for 2 minutes. Add onion and fry till it gets transparent.

Add chopped tomatoes, turmeric and water and cook it with closed lid.  Once the tomatoes are cooked and soft, add Sambar powder, Chilli powder and salt. Boil the mixture and add soya chunks.

Fry for few minutes and serve hot. It can be served with hot Rotis or rice.

You can add ginger garlic paste and garam masala for stronger flavour.

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