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 mince recipe as a main dish with plain parathas, as a stuffing for sandwiches, samosas and rolls and also to make stuffed parathas.
Soya mince is a nutritious vegetarian and vegan mince. Soya nuggets and mince gained popularity as a healthy alternative to meat. It ensures a good level of protein without the harmful effects of meat. It is quick to cook, very healthy and equally tasty. Just about every recipe using meat mince 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 volunteering in Uttarakhand post the 2013 floods. Since fresh produce was limited, a lot of relief agencies were distributing dried soya to ensure everyone was getting nutritious food. We used to add soya nuggets to almost everything! Soya nuggets are great for curries. Make a simple soya nuggets curry or add them to other gravies like in chana masala or in lentil curry.
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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 healthy befits also contains isoflavones — a type of phytoestrogren that mimics the effect of estrogen on the body. Too much of soya can just interfere with the hormonal balance in the body.
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Do you cook with dry soya granules? What is your favourite way of using soya mince and soya nuggets? You really should try this recipe and when you do, tag me with #weekendkitchen on instagram or connect with me on Facebook, Twitter, Google+, and/or Pinterest.
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