Soya is a very good source of protein. It contains more protein than Egg, Meat, Wheat and Milk. Helps in prevention of blood pressure, controls hypertension and is also excellent as part of low-calorie diet for weight watchers.
| INGREDIENTS | |
| Oil (Mustard) | 2 – 3 tbsp |
| Jeera | 1 tsp |
| Hing | A generous pinch |
| Ginger (grated) | 1 tsp |
| Green Chilli (Slit or chopped) | 2 |
| Onion (Chopped) | 1 medium |
| Tomato | 1 medium |
| Cauliflower | 1 bowl or half of medium sized cauliflower |
| Peas | 1/2 cup |
| French Beans | 18-20 |
| Soya Chunks | 3/4 cup |
| Turmeric Powder | 1/2 tsp |
| Red Chilli Powder | 1 tsp |
| Coriander Powder | 2 tsp |
| Fresh Ground Pepper | 1/2 tsp |
| Salt | To taste |
| Clove | 4-5 |
| Kitchen King or Garam Masala Powder | 1/2 tsp |
| Fresh Coriander Leaves | 2 tbsp |
METHOD
- Cut cauliflower into medium size florets. Microwave cauliflower, peas and beans in enough water for 10 minutes or steam it for about 20 minutes. Soak soya in boiling water for 15 minutes and then squeeze out all the water.
- Heat oil in a kadai. Crackle jeera, hing, pepper and clove. Add in ginger paste and green chillies. Sauté for few seconds and then add onion and stir fry till it turns golden.
- Add chopped tomato and cook till mushy. Throw in turmeric, red chilli, coriander powder and salt. Stir fry till oil separates.
- Now, add the steamed vegies and soya. Mix well, add about a cup full of water and put on the lid and let it simmer for about 15 mintues or till the vegies are cooked.
- Season with Kitchen king or garam masala powder and fresh coriander leaves.
- Serve hot with roti or rice.
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