SOYABEAN
Soya based products have been recommended by all dieticians and has been used widely in India for the last few years. The soyabean fibre is supposed to be very good for our digestive system and also prevents obesity and other eating related disorders.
The soybean is a species of legume native to East Asia. It is an annual plant that has been used in China for 5,000 years as a food and a component of drugs.Soy contains significant amounts of all the essential amino acids for humans, and so is a good source of protein. Soybeans are the primary ingredient in many processed foods, including dairy product substitutes. Soybeans are very rich in protein. It is an excellent food, which replaces animal protein. It is highly suitable for strict vegetarians and for those who want to avoid non-vegetarian foods. Soya can be used in variety of traditional foods. The aim is to replace the junk foods, which contain empty calories with great tasting Soy Foods. Try our soy based recipes.
SOYA DHAL
Ingredients
Tur dhal
25 gm
Soy flakes
50 gm
Method
- Cook soy flakes and tur dhal in 250 ml of water until soft.Add cut tomatoes pieces and mash well.Add salt, curry leaves, coriander leaves, green chillies and mix well
- Season this with mustard seeds and chillies if desired
- About 6 servings can be made
SOYA DOSA
Ingredients
Soya dhal
100 gm
Raw rice
400 gm
Salt
15 gm
Fenugreek
5 gm
Method
- Wash soy dhal, fenugreek and rice and soak it in just enough water to immerse the mixture.
- Soak for about 2 hours and wet grind the soaked mix using the same soak water.
- Add 15 gms of salt and ferment overnight (12hrs).Use the batter to make dosas.
- About 20 numbers of normal size dosas can be made.
SOYA HULITHOVVE(SPECIAL DHAL)
Ingredients
Tur dhal
100g
Soy flakes
100g
Ridge gourd or sweet gourd
100 gms
Tamarind and spice mix
Method
- Cook tur dhal and rice flakes along with sweet gourd or ridge gourd in 1 litre of water.
- Add tamarind pulp and spice mix, stir well and cook for a while.
- Season with mustard, curry leaves and red chillies.Serve hot.
- About 8 servings can be made.
SOYA IDLI
Ingredients
Soy dhal
50g
Bengal gram dhal
50 g
Rice
200 g
Salt
9 g
Method
- Soak soy and black gram dhal in 700 ml water for 4 hours.Wet grind to a very fine paste.
- Rice semolina (medium grade) is added to the paste along with 9 gms of salt.
- Mix uniformly and allow to ferment for 8-10 hours.About 15 normal size idlis can be prepared.If rice semolina is not available, soak the rice for 2-4 hours.
- Grind the soaked rice to a coarse paste and add to the soy and black gram paste.
- Add salt and thoroughly mix into a uniform batter.
- Allow to ferment for 8-10 hours and prepare idlis by steaming.
SOYA KITCHIDI/PONGAL(SOUTH INDIAN TYPE)
Ingredients
Rice
75g
Soya flakes
25 g
Oil
5 g
Salt, pepper, cumin, asafoetida, turmerc powder
for taste
Method
- Cook rice and soy flakes with 2.5 to 3 parts water until the rice is cooked to a soft consistency
- Add salt and season it with the ingredients.
- Serve hot.About 8 servings can be made.
SOYA KOFTAS
Ingredients
Soy dhal
100g
Tur dhal
100 g
Bengal gram dhal
100 g
Curry leaves, coriander leaves, green chillies and salt to taste
Method
- Soak soy dhal, tur dhal and Bengal gram dhal in warm water for 1 hour.
- Grind well along with curry leaves, coriander leaves, green chillies and salt to a coarse consistency.
- Add a small pinch of asafoetida and mix thoroughly.
- Make the ground material into small or elongated balls and steam in idli vessel for 20mins.
- Serve it with chutney, pickle or gravy.
- About 20 normal sized koftas can be made.
SOYA RASAM
Ingredients
Soya flakes
80 g
Tur dhal
20 g
Jaggery or sugar
15 g
Rasam spice
Tamarind pulp
Salt
Method
- Cook soy flakes and tur dhal in 1 litre of water.
- To the cooked dhal, add rasam powder and boil.
- To this add salt and tamarind pulp and cook for a while.
- Season with mustard, curry leaves and asafetida. About 6 servings can be made.
SOYA SAMBHAR
Ingredients
Soya flakes
60 g
Tur dhal
40 g
Jaggery or sugar
8 g
Vegetables
500 g
Sambhar powder
Tamarind pulp
Salt
Method
- Soft cook vegetables, soy flakes and tur dhal.
- Add sambhar powder, salt and tamarind powder together and continue cooking for 10 mins.
- Season with curry leaves and mustard. About 8 servings can be made.
SOYA SHUNDAL(USALI -STEAMED DHAL)
Ingredients
Soy dhal
50g
Bengal gram dhal
50 g
Method
- Soak both soy and bengal gram dhal in 300 ml of water and add a gram of salt,stir well and keep for half an hour.
- Drain out the water, wash well and steam the soaked dhal for half an hour.
- Season with mustard, green chillies, asafetida and curry leaves .About 6 servings can be made.
SOYABEAN BIRYANI
Ingredients
For the Rice
- Soyabeans, soaked overnight 1/2 cup
- Cooked long grained rice 1cup
- Cinnamon 1 stick
- Cardamom 1
- Bay leaf 1
- Salt to taste
For the Masala
- Mixture Sliced onions 1/2 cup
- Jeera 1/2 tsp
- Ginger-garlic paste 1 tsp
- Turmeric powder 1/2 tsp
- Chilli powder 1/2 tsp
- Dhania powder 1/2 tsp
- Curds 1/4 cup
- Chopped tomatoes 1 cup
- Mixed boiled vegetables (peas, French beans, cauliflower etc.) 1 1 /2 cups
- Chopped mint 1/4 cup
- Chopped coriander 1/4 cup
- Oil 1 tsp
- Salt To taste
Method
For the Rice:
- Wash and drain the soyabeans. Add approximately 2 cups of water and cinnamon, cardamom, bay leaf and salt and cook over a medium flame till they are cooked. Drain.
- Combine the cooked rice and soyabeans. Keep aside.
For the masala Mixture
- Heat the oil in a non-stick pan and add the Jeera seeds.
- When they crackle, add the onions and ginger-garlic paste and saut till the onions are lightly browned.
- Add the tomatoes, turmeric powder, chilli powder, coriander powder and 1/4 cup of water and cook till the water evaporates and the tomatoes are soft.
- Add the milk, salt and boiled vegetables and mix well. Simmer for 5 to 7 minutes till the mixture is semi-dry. Then add the coriander and mint leaves.
- Spread half the rice and soyabeans in a 200 mm. (8") diameter baking dish and spoon all the masala mixture on top.
- Top with the remaining rice and soyabeans and cover with aluminum foil.
- Bake in a pre-heated oven at 180*C (360*F) for 20 to 30 minutes.
SOYA KOFTA CURRY
Ingredients
- 100 gms soya granules
- 1 potato, boiled, peeled & mashed
- 2 green chilies
- A pinch of nutmeg powder
- Salt to taste
- 2 tbsp gram flour (besan)
- Soya refined oil for deep frying
- 2 tbsp. soya refined oil
- 1 bay leaf
- 1/2 cup boiled onion paste
- 2 tsp ginger-garlic paste
- 3-4 tbsp tomato paste
- 1 tsp red chili powder
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1/2 tsp garam masala powder
- Chopped coriander leaves for garnishing
Method
- Soak soya granules in lukewarm water for about 15 minutes. Squeeze to remove excess water.
- Mix soya granules, mashed potato, green chilies, nutmeg powder and salt.
- Add besan to this mixture mix well and then make small koftas.
- Deep fry these koftas in moderate hot oil until crisp. Remove and keep aside.
- Heat oil, add bay leaf and boiled onion paste, cook till oil starts separating.
- Add ginger-garlic paste, tomato paste, cook for a moment then add red chili powder, coriander powder, turmeric powder and cook nicely.
- Add water, garam masala, adjust salt and then add koftas and coriander leaves. Cook till done. Serve hot.
SOYA MUTTER KI SUBZI)
Ingredients
Soya nuggets
1/2 cup
green peas
1/2 cup
Cumin seeds (jeera)
1/2 tbsp
A pinch of asafoetida (hing)
Ginger-green chili paste
1 tbsp
Garlic paste
1/2 tbsp
Onions, chopped
2 medium
Tomatoes, finely chopped
2
Turmeric powder (haldi)
1/4 tbsp
Chili powder
1/2 tbsp
Coriander powder
1/2 tan
Fresh curd
1/4 cup
Bengal gram flour (besan)
2 tbsp
Milk
2 tbsp
Sugar
1/2 tbsp
Oil
2 tbsp
Salt to taste
Method
- Cook the Soya nuggets in hot salted water for about 20 minutes. Keep aside.
- Heat the oil and add the cumin seeds.
- When they crackle, add the asafoetida, ginger-green chili paste, garlic paste, onions and saut� till the onions are translucent.
- Add the tomatoes, turmeric powder, chili powder, coriander powder and cook on a slow flame for about 5 to 10 minutes.
- Mix the curds, gram flour, milk, 3/4 cup of water and add to the onion-tomato gravy.
- Add the Soya nuggets, green peas, sugar, salt and simmer for 2 more minutes.
- Serve hot.