Veg Soya Kababs

The soya kababs are a very healthy snack option for those trying to loose weight as it is rich in protein and does not contain carbs like potato.

Ingredients:

1. Soya granules - 2 cups

2. Boiled peas - 1/2 cup

3. 1 medium onion
4. 1 green chilly
5. Besan/Gram flour - 4 big spoon
6. Chilly powder - 1/2 tbl spoon
7. Coriander powder - 1 tbl spoon
8. Roasted jeera/cumin powder - 1/2 tbl spoon
9. Garam masala - 1/4 tbl spoon
10. Chaat masala - 1/2 tbl spoon
11. Chopped ginger - 1 tbl spoon
12. Fresh coriander - 3 big spoon
13. Salt to taste
14. Refined oil - 2-3 spoon

Serves: 5-6

Method:

1. Soak soya granules in boiling hot water for 5 mins and then strain them by removing extra water.
2. In a pan heat 1 spoon refined oil and add finely chopped onion to it. Saute the onion till it turns light pink in colour.
3. Put finely chopped ginger and green chilly in this and saute again for 2 mins.
4. Put gram flour/besan and saute it for 3-4 mins so that besan is cooked properly.
5. Now add red chilly powder, coriander powder, cumin powder, chaat masala and garam masala to the pan and mix well.
6. Mash the peas and add them to pan and mix well.
7. Add soaked soya granules to the above and 1/2 katori water. Mix well so that mixture is properly binded.
8. Turn off the gas and take out mixture in a bowl and let it cool.

9. Add salt and green coriander to the mixture and mix well. If you find mixture is a little wet then you can add some bread crumbs or oats to improve the texture. Bread crumbs and oats soaks extra moisture.

10. Make round shaped kabas from this mixture.

11. Heat 2 spoon oil in a non stick pan and shallow fry the kababs on slow flame from both sides.

12. These can be served with mint chutney or tomato ketchup.

Veg Soy Keema Matar/Nutri Matar

Soy is a rich source of protein and a great substitute for non veg, especially chicken. It is a low fat food and a healthy option for those who have high cholesterol or who wants to reduce weight.

Ingredients:

1. 1 cup soy granules

2. 1/2 cup boiled peas

3. 2 large onions

4. 1 large tomato

5. Whole jeera seeds - 1/2 tbl spoon

6. Coriander powder - 1 tbl spoon
7. Red chilly powder - 1/2 tbl spoon
8. Garam masala - 1/4 tbl spoon
9. Salt to taste

Serves: 3-4 people

Method:

1. Boil 4 cups water and put soy granules in it with 1/2 spoon salt. Let this boil for 4-5 mins on slow flame. Strain soy granules and wash with cold water. Keep aside.
2. Grind onions coarsely. This should not be a thin paste.
3. Heat 2 spoon refined oil in a pan and add whole jeera seeds to it. Let jeera crackle.
4. Add grounded onions and cook on slow flame while stirring in between.
5. When onions are cooked to light brown then put 1/2 katori water to it.
6. Put coriander powder and red chilly powder to this. Cover and cook for 5 mins on slow flame.

7. Puree the tomato and add to onions. Cover and cook this for 7-8 mins (or till oil separates from tomatoes).

8. Add little salt to this followed by boiled soy granules and boiled peas.
9. Put garam masala, cover and cook for 5 mins till the water has evaporated.
10. Serve hot with chapatis.

Tip: Be careful while adding salt as we have added some salt while boiling the soy granules.