A hearty and protein-packed vegetarian curry that mimics the texture of classic minced meat keema. Soya granules and green peas are simmered in a rich, spicy tomato-onion gravy, making it a perfect meal with roti or rice.
Soft, unleavened whole wheat flatbread, a daily staple in Indian households. Perfect for scooping up curries and dals, this simple, wholesome bread is puffed up on an open flame for that classic, airy texture.
Hearty, protein-packed Soya Keema Matar with soft rotis – an energy-giving meal for any time!
This north_indian dish is perfect for lunch or dinner. With 477.81 calories and 21.69g of protein per serving, it's a low-fat, high-fiber, low-cholesterol option for your meal plan.
12gfat
2 pcs Green Chili (Slit lengthwise)
1.5 cup Tomato Puree (From about 3 medium tomatoes)
0.5 tsp Turmeric Powder
1 tsp Kashmiri Red Chili Powder (Adjust to taste)
1.5 tsp Coriander Powder
1 tsp Cumin Powder
1.25 tsp Salt (Adjust to taste)
1 tsp Garam Masala
1 tbsp Kasuri Methi (Dried fenugreek leaves)
1.5 cup Water (For the gravy)
3 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Prepare the Soya Granules
Place the soya granules in a large bowl and cover with 3-4 cups of boiling water. Let them soak for 15 minutes until they are soft and have expanded.
Drain the water completely. Rinse the granules under fresh, cool water 2-3 times.
Firmly squeeze out all excess water from the granules by pressing them in small batches between your palms. This step is crucial for texture and flavor absorption. Set aside.
2
Sauté Aromatics and Spices
Heat oil in a heavy-bottomed pan or kadai over medium heat. Once hot, add cumin seeds, bay leaf, cinnamon stick, cloves, and green cardamom pods. Sauté for 30-40 seconds until fragrant.
Add the finely chopped onions and cook for 8-10 minutes, stirring occasionally, until they turn a deep golden brown.
Add the ginger-garlic paste and slit green chilies. Sauté for 1-2 minutes until the raw aroma disappears.
Lower the heat and add the powdered spices: turmeric, Kashmiri red chili, coriander, and cumin powder. Stir for 30 seconds to prevent burning.
3
Build and Simmer the Gravy
Pour in the tomato puree and add the salt. Mix well and cook for 8-10 minutes, stirring frequently, until the masala thickens and you see oil separating at the edges.
Add the prepared soya granules to the pan. Mix thoroughly to coat them completely with the masala. Sauté for 5 minutes, allowing the soya to absorb the flavors.
Stir in the green peas. Pour in 1.5 cups of water and bring the mixture to a boil.
Reduce the heat to low, cover the pan, and let it simmer for 10-12 minutes, or until the peas are tender and the gravy has reached your desired consistency.
4
Finish and Garnish
Turn off the heat. Crush the kasuri methi between your palms and sprinkle it over the curry along with the garam masala. Stir gently to combine.
Garnish with freshly chopped coriander leaves.
Let the curry rest for at least 5 minutes before serving to allow the flavors to meld. Serve hot.
213cal
8gprotein
44gcarbs
2gfat
Ingredients
2 cup atta (Use a fine-milled whole wheat flour for best results.)
1 cup lukewarm water (Adjust quantity as needed; dough should be soft and pliable.)
1 tsp ghee (For the dough, plus extra for brushing (optional).)
Instructions
1
Prepare the dough
In a large mixing bowl, combine the atta and 1 tsp of ghee.
Gradually add lukewarm water, a little at a time, mixing with your fingers to form a shaggy dough.
Knead the dough on a clean surface for 8-10 minutes, using the heel of your palm to push and fold until it is smooth, soft, and pliable, but not sticky.
Cover the dough with a damp cloth or a lid and let it rest for at least 20-30 minutes. This step is crucial for relaxing the gluten and ensuring soft rotis.
2
Divide and roll the rotis
After resting, knead the dough for another minute.
Divide the dough into 8 equal-sized portions and roll each into a smooth, crack-free ball.
Take one dough ball, flatten it, and dip it in dry atta for dusting.
On a rolling board, use a rolling pin to roll it into an even circle about 6-7 inches in diameter. Ensure the edges are as thin as the center for proper puffing.
3
Cook the roti
Heat a flat griddle (tawa) over medium-high heat. It's ready when a pinch of flour sprinkled on it sizzles and turns brown in seconds.
Place the rolled roti on the hot tawa. Cook for about 20-30 seconds, until you see small bubbles appear on the surface.
Using tongs, flip the roti. Cook the second side for about 45-60 seconds, until light brown spots appear.
4
Puff the roti
Using tongs, carefully remove the roti from the tawa and place it directly over a medium-high open flame. It should puff up into a ball almost instantly. Flip it once and remove immediately to avoid burning.
Alternatively, if you don't have a gas stove, flip the roti back onto the tawa and gently press the edges with a folded kitchen towel. This traps steam and helps the roti puff up.
Once puffed, immediately remove the roti from the heat.
5
Finish and serve
Brush one side with ghee, if desired, for extra flavor and softness.
Place the finished roti in a casserole dish or a container lined with a clean kitchen towel to keep them soft and warm.
Repeat the process for all remaining dough balls. Serve hot with your favorite dal, curry, or sabzi.
