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 chunks: 250 gm
Sprouted green: 4 tbsp
Onion: 2 small
Coriander leaves: 2 tbsp
Tomato sauce: Half cup
Red chilli powder: 1 tbsp
Chat masala: One and half tsp
Salt: to taste
Thick tamarind puree: 2 tbsp
Oil: 1 tsp
Jaggery: 2 tsp
For garnish: Lime wedges and chopped coriander leaves
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
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
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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