Soya Keema
A hearty and protein-packed vegan mince made from soya granules, simmered with aromatic Indian spices, onions, tomatoes, and sweet green peas. This quick and delicious dish is a perfect plant-based alternative to traditional keema.
For 4 servings
6 steps. 25 minutes total.
- 1
Step 1
- a.Place the soya granules in a large bowl and pour 2 cups of hot water over them.
- b.Let them soak for 10 minutes until they become soft and spongy.
- c.Drain the water completely and rinse the granules with cold water 2-3 times.
- d.Squeeze out all the excess water by pressing the granules firmly between your palms. This step is crucial to remove the raw smell.
TIPSqueezing the water out thoroughly ensures the keema doesn't become pasty and absorbs the masala flavors well. - 2
Step 2
- a.Heat oil in a wide pan or kadai over medium heat.
- b.Add the cumin seeds and let them splutter for about 30 seconds.
- c.Add the finely chopped onions and sauté for 5-6 minutes until they turn soft and light golden brown.
- d.Add the ginger-garlic paste and slit green chilies. Sauté for another minute until the raw aroma disappears.
- 3
Step 3
- a.Add the tomato puree to the pan.
- b.Stir in the turmeric powder, red chili powder, coriander powder, and salt.
- c.Mix well and cook the masala for 6-8 minutes, stirring occasionally, until the tomatoes are well-cooked and oil begins to separate from the sides.
TIPCooking the masala until the oil separates is key to developing a deep, rich flavor for the keema. - 4
Step 4
- a.Add the prepared soya granules and frozen green peas to the pan.
- b.Stir everything together, ensuring the soya is well-coated with the masala.
- c.Sauté for 2-3 minutes.
- d.Pour in 1 cup of warm water, mix well, and bring to a simmer.
- e.Cover the pan and cook on low heat for 8-10 minutes, allowing the soya to absorb all the flavors.
- 5
Step 5
- a.Uncover the pan. If there is excess water, cook on high heat for a minute to dry it up.
- b.Turn off the heat. Sprinkle the garam masala and fresh lemon juice over the keema.
- c.Garnish with freshly chopped coriander leaves and give it a final mix.
- 6
Step 6
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a finer texture, you can give the squeezed soya granules a quick pulse in a food processor before adding to the masala.
- 2Don't skip rinsing the soaked soya granules; it helps remove any slightly bitter taste.
- 3You can add other finely chopped vegetables like carrots or bell peppers along with the onions for extra nutrition and fiber.
- 4Adjust the amount of water to achieve your desired consistency. Add less for a dry keema (for fillings) and more for a slightly gravy-like version.
- 5Soya keema tastes even better the next day as the flavors have more time to meld together.
Adapt it for your goals.
Healthy
Reduce oil to 2 tbsp and add finely chopped carrots and bell peppers along with the onions for more vegetables and fiber.
kid friendlyKid friendly
Reduce the red chili powder to a pinch and skip the green chilies to make it mild. You can also add a tablespoon of tomato ketchup for a slightly sweet and tangy flavor.
quickQuick
Use canned tomato puree instead of fresh tomatoes and pre-chopped onions to save on prep time.
high proteinHigh protein
For an extra protein boost, add 1/2 cup of cooked chickpeas or crumbled paneer (if not vegan) towards the end of cooking.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Soya granules are a complete protein, providing all essential amino acids necessary for muscle repair, growth, and overall body function.
Rich in Dietary Fiber
The combination of soya and green peas offers a high amount of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Good for Heart Health
Being low in saturated fat and cholesterol-free, this dish is a heart-healthy option. Soya is also known to help manage cholesterol levels.
Packed with Essential Minerals
Soya is a good source of iron, magnesium, and calcium, which are vital for energy production, bone health, and preventing anemia.
Frequently asked questions
Yes, Soya Keema is very healthy. It's an excellent source of plant-based protein, high in dietary fiber from soya and peas, and low in saturated fat. It's a great vegetarian and vegan alternative to meat-based keema.