Recipe: Soya, sweet and sour


Udupi Today Media Network

 

Monday, 11 June 2012: Soybeans are one of the most nutritious plant foods. The protein present in soybean is considered complete. It contains the essential amino acids equivalent to animal protein.

 

So veggies can include soybean in their diet as a vegetarian source of high quality protein. It is apt substitute to meat products. Soy is rich in B vitamins, potassium, zinc, iron and other minerals, but low in calories and saturated fat.

 

Fermented soy products are high in sodium and may cause allergic reactions in certain people. Some studies have linked soy consumption to suppressed thyroid function and increase the risk of dementia.

 

Another health risk is that high isoflavone levels in soy may increase the risk of certain cancers. Even though soy is considered nutritious plant food the research community cautions that there may be some health risks as well.

Soy Chaat

Ingredients

Soy chunks: 250 gm

Sprouted green: 4 tbsp

Onion: 2 small

Green-chillies: 4-5

Coriander leaves: 2 tbsp

Tomato sauce: Half cup

Red chilli powder: 1 tbsp

Chat masala: One and half tsp

Salt: to taste

For chutney

Thick tamarind puree: 2 tbsp

Oil: 1 tsp

Jaggery: 2 tsp

For garnish: Lime wedges and chopped coriander leaves

Preparation

For chutney: Boil jaggery and tamarind puree in little water for 4-5 minutes and strain.

For chaat: Soak soy chunks in boiling water for few minutes, strain and squeeze out the water. Chop it into quarter pieces. Pour oil

in a pan, sauté soy chunks for 5 minutes. Remove from fire, mix well with chopped onion, green chillies, ketchup, chaat masala, red chilli

powder, sprouted greens, tamarind chutney and salt. Serve garnished with lime wedges and chopped coriander leaves.

Soya spinach kebab

Ingredients

Soya flakes - 250 gm

Potato - 3 medium sized

Chopped spinach - half cup

Green chilli and ginger chopped - 2 tbsp

Onion chopped - 1 cup

Curry leaves - few

Salt - to taste

Garam masala - 1 tbsp

Pepper - half tsp

Beaten egg - 1

Preparation

Cook soya flakes in water with a pinch of salt, strain water and keep aside. Cook potatoes and mash it well. Pour oil in a pan, add finely chopped onions, green chillies, ginger, curry leaves and sauté for 4-5 minutes. Stir in strained soya flakes, add garam masala and pepper powder. Stir for another 5 minutes on a low flame and remove from fire. Add this mixture to the mashed potatoes and mix well. Make cigar shaped kebabs of about 3-4 inch long with this mixture. Place on a plate, cover with cling film and chill for about an hour.

Soak 10 wooden skewers in water for 30 minutes. Push skewer through each of the kebabs. Brush it with beaten egg. Grill for 5-6 minutes, then turn over the kebabs and cook for another 5-6 minutes until the kebab is evenly browned. Serve hot with onion salad.

 

 

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