Lentil-Soya Keema
A hearty, protein-packed vegetarian twist on traditional keema. Brown lentils and soya granules are simmered with aromatic spices, creating a rich, crumbly texture that mimics minced meat perfectly. This North Indian-style dish comes together in one pan and pairs beautifully with roti or rice.
For 4 servings
- prep
Soak the lentils.
Wash the brown lentils thoroughly and soak in enough water for 30 minutes. Drain and set aside.
- prep · ~6 min
Rehydrate the soya granules.
Bring 2 cups of water to a boil in a pan. Add soya granules and cook for 3 minutes. Drain in a colander, rinse with cold water, and squeeze out excess water. Set aside.
TIPSqueeze firmly — excess water makes the keema soggy. - saute · ~7 min
Cook the onions.
Heat oil in a pressure cooker over medium heat. Add chopped onions and sauté until golden brown, about 6 to 7 minutes.
- saute · ~5 min
Build the aromatic base.
1.Add ginger-garlic paste and slit green chilies. Sauté until raw smell disappears (1 min).2.Add chopped tomatoes and cook until soft and oil separates (3-4 min). - saute · ~1 min
Bloom the spices.
1.Lower the heat. Add turmeric powder, red chili powder, coriander powder and cumin powder.2.Stir continuously for 30 seconds until fragrant.TIPKeep the heat low — ground spices burn quickly and turn bitter. - saute · ~2 min
Add lentils and soya.
Add the soaked lentils and squeezed soya granules to the cooker. Stir well to coat everything with the masala. Sauté for 2 minutes.
- pressure cook · ~15 min
Pressure cook the keema.
Add water and salt. Stir, close the lid, and pressure cook on medium heat for 2 whistles. Let the pressure release naturally.
TIPNatural release is key — it lets the lentils absorb remaining moisture. - simmer · ~3 min
Finish with garam masala and amchur.
Open the cooker. If the keema looks watery, simmer on low heat for 2-3 minutes until you get a semi-dry crumbly consistency. Sprinkle garam masala and amchur powder. Mix well.
- garnish
Garnish with fresh coriander and serve hot.
Transfer to a serving bowl, sprinkle with chopped coriander leaves, and serve with roti or rice.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Soak brown lentils for exactly 30 minutes — over-soaking makes them mushy and ruins the crumbly texture.
- 2Squeeze the rehydrated soya granules firmly in a kitchen towel to remove all excess water.
- 3Cook the onions until deep golden brown for a richer, sweeter masala base.
- 4Bloom the ground spices on low heat for only 30 seconds to avoid bitterness.
- 5Let the pressure release naturally — this allows the lentils to absorb the remaining moisture for a perfect crumbly consistency.
- 6If the keema looks watery after pressure cooking, simmer uncovered for 2-3 minutes until semi-dry.
Adapt it for your goals.
Low-oil
Reduce oil to 1 tablespoon and dry-sauté the onions in a non-stick pan with a splash of water. The keema remains flavourful and crumbly with far less fat.
high proteinHigh-protein
Add 1/2 cup of crumbled paneer or tofu along with the soya granules. This boosts the protein content and adds a creamy texture.
jainJain
Omit garlic and onion — replace with a pinch of asafoetida (hing) in hot oil, then proceed with tomatoes and spices. The hing mimics the savoury depth of alliums.
veganVegan
The base recipe is already vegan. For a creamier version, stir in 2 tablespoons of coconut milk or cashew paste at the end instead of any dairy.
Why this is on our healthy list.
Plant-Based Protein Power
Lentils and soya granules together provide a complete protein profile, making this dish an excellent meat-free protein source for muscle repair and satiety.
Rich in Dietary Fiber
Brown lentils are packed with soluble and insoluble fiber, which supports healthy digestion, stabilizes blood sugar, and keeps you full longer.
Low in Saturated Fat
With only 2 tablespoons of oil and no animal fat, this keema is heart-friendly and fits well into a cholesterol-conscious diet.
Packed with Antioxidants
Spices like turmeric, cumin, and coriander powder provide anti-inflammatory compounds such as curcumin and flavonoids that support overall immunity.
Frequently asked questions
Yes — red lentils (split masoor) cook faster and become mushier, so reduce pressure to 1 whistle. Green or brown whole lentils work best for a crumbly keema.
