This soya mince vegetable fry recipe is easy and simple. From start to end all it takes is 15 mins tops. I use this soya granules recipe as a main dish with plain parathas, as a stuffing for sandwiches, samosas and rolls and also to make stuffed parathas.
Why cook with Soya Mince?
Soya mince or Soya granules is a nutritious vegetarian and vegan mince option. Soya granules and nuggets initially gained popularity as a healthy alternative to meat. 100gms of soya mince has almost 15g of proteins. It ensures a good level of protein without the harmful effects of meat. It is quick to cook, very healthy and equally tasty.
How to cook Soya Mince
To cook soya mince, soak it in hot water for about 5-10 minutes before the actual cooking. Drain the water and squeeze out all the water from the granules. Just pan fry with a little oil for another 5 minutes and use it for different recipes. Just about every recipe using minced meat can be adapted to soya mince — burgers, lasagnas, cannelloni, meatballs, kebabs etc.
But I wasn’t always cooking with dried soya. My love for soya developed when I was soya nuggets and peas curry, or soya spinach curry, or add them to other gravies like in chana masala or in lentil curry.
If you like this recipe, please take a moment to rate it below and/or leave your thoughts at the end. It really encourages me to keep exploring, learning and improving.
Soya Mince Vegetable fry
Ingredients (1cup = 240ml; 1tbsp = 15ml; 1tsp = 5ml)
- 200 gms Soya mince/ granules
- 2 cups hot water
- 2 tbsp Olive oil
- 3 onions finely chopped
- 2 tomatoes finely chopped
- 2 green chillies finely chopped
- 1 tsp cumin seeds
- 2 tsp coriander powder
- 1/2 tsp garam masala powder
- 1/4 tsp turmeric powder
- Salt to taste
- fresh coriander leaves for garnish
- Soak the soya granules in hot water. Let stand while you finish other preparations.
- Heat oil in a pan, add cumin seeds. Once the seeds start to sputter, add onions and green chillies.
- Sauté for 3-4 mins until the onions start to soften.
- Drain and squeeze out all the water from the soya granules.
- When the onions are soft, add the drained soya mince and tomatoes. Mix well.
- Add in all the spices, mix well and cook covered for about 5 minutes. Taste and adjust seasoning.
- Garnish with chopped fresh coriander leaves and serve hot.
A point to note with soy protein is that moderation is the key. Soya with all its health benefits also contains isoflavones — a type of phytoestrogen that mimics the effect of estrogen on the body. Too much of soya can interfere with the hormonal balance in the body.
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