A hearty and flavorful vegetarian curry made with soya granules, green peas, and a blend of aromatic Indian spices. This high-protein dish is a perfect plant-based alternative to traditional meat keema, great with roti or pav.
Prep15 min
Cook25 min
Soak15 min
Servings4
Serving size: 1 cup
235cal
12gprotein
24gcarbs
Ingredients
1 cup Soya Granules (Also known as textured vegetable protein (TVP))
3 tbsp Vegetable Oil
1 tsp Cumin Seeds
1 pc Bay Leaf
1 inch Cinnamon Stick
2 pcs Red Onion (Medium-sized, finely chopped)
1.5 tbsp Ginger-Garlic Paste
2 pcs Green Chili (Slit lengthwise)
1 cup Tomato Puree (Use canned or freshly pureed tomatoes)
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.
A fluffy, savory omelette packed with the vibrant flavors of India. Finely chopped onions, tomatoes, and green chilies are whisked with eggs and aromatic spices for a quick, satisfying, and protein-rich breakfast.
Protein-packed Soya Keema with soft rotis and a fluffy masala omelette – an energy-giving comfort meal!
This punjabi dish is perfect for lunch. With 682.4100000000001 calories and 36.65g of protein per serving, it's a muscle-gain option for your meal plan.
12gfat
Turmeric Powder
1 tsp Kashmiri Red Chili Powder (Adjust to your spice preference)
1.5 tsp Coriander Powder
1.25 tsp Salt (Adjust to taste)
0.75 cup Green Peas (Frozen or fresh)
0.5 cup Water (For cooking the keema)
0.75 tsp Garam Masala
1 tbsp Kasuri Methi (Dried fenugreek leaves)
1 tbsp Lemon Juice (Freshly squeezed)
3 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Rehydrate 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 tripled in size.
Drain the granules in a fine-mesh sieve. Rinse thoroughly with cold water 2-3 times to remove any soapy smell.
Using your hands, squeeze out every last drop of water from the granules. This step is crucial for a non-mushy texture. Set the rehydrated soya aside.
2
Prepare the Masala Base
Heat oil in a heavy-bottomed pan or kadai over medium heat. Add the cumin seeds, bay leaf, and cinnamon stick. Sauté for 30 seconds until the seeds splutter and become fragrant.
Add the finely chopped onions and sauté for 6-8 minutes, stirring occasionally, until they turn soft and light golden brown.
Stir in the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
3
Cook Tomatoes and Spices
Pour in the tomato puree. Cook for 4-5 minutes, stirring, until it thickens.
Add the turmeric powder, Kashmiri red chili powder, coriander powder, and salt. Mix well and cook the masala for another 4-5 minutes, until you see oil separating from the sides of the pan.
4
Combine and Simmer
Add the rehydrated soya granules and green peas to the masala. Stir vigorously for 3-4 minutes to ensure the granules are well-coated and lightly roasted in the spices.
Pour in 1/2 cup of water, stir well, and bring the mixture to a simmer.
Cover the pan, reduce the heat to low, and cook for 10-12 minutes, or until the peas are tender and the flavors have melded together. Stir once or twice in between to prevent sticking.
5
Finish and Garnish
Turn off the heat. Crush the kasuri methi between your palms and sprinkle it over the keema, along with the garam masala and fresh lemon juice. Give it a final stir.
Garnish with freshly chopped coriander leaves.
Serve hot with roti, pav (bread rolls), naan, or steamed rice.
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.
4 piece Large Egg (Bring to room temperature for a fluffier result.)
0.25 cup Red Onion (Finely chopped.)
0.25 cup Tomato (Deseeded and finely chopped.)
1 piece Green Chilli (Finely chopped. Adjust to your spice preference.)
2 tbsp Coriander Leaves (Finely chopped, plus extra for garnish.)
0.25 tsp Turmeric Powder (Adds color and a mild earthy flavor.)
0.25 tsp Red Chilli Powder (Optional, for extra heat.)
0.25 tsp Garam Masala (For a warm, aromatic finish.)
2 tbsp Milk (Optional, helps make the omelette tender.)
0.5 tsp Salt (Adjust to taste.)
0.25 tsp Black Pepper (Freshly ground is best.)
2 tsp Ghee (Can be substituted with butter or oil.)
Instructions
1
Prepare the Egg Mixture
In a medium-sized bowl, crack the 4 eggs. Add the milk (if using), turmeric powder, red chilli powder, garam masala, salt, and black pepper.
Using a fork or a whisk, beat the mixture vigorously for 1-2 minutes until it is light, well-combined, and slightly frothy. This incorporates air and is key to a fluffy omelette.
2
Add Vegetables
Add the finely chopped onion, deseeded tomato, green chilli, and coriander leaves to the whisked eggs.
Gently mix everything together until just combined. Avoid over-mixing at this stage.
3
Cook the First Omelette
Heat 1 teaspoon of ghee in an 8-inch non-stick skillet over medium heat. The pan is ready when a drop of water sizzles.
Pour half of the egg mixture into the pan. Swirl gently to spread it into an even circle.
Cook for 2-3 minutes, until the edges begin to set and the bottom is a light golden brown. You can lift an edge with a spatula to check.
