Soya Keema
A hearty and flavorful vegan keema made from soya granules, simmered in a spicy onion-tomato masala with sweet green peas. This high-protein dish is a perfect plant-based alternative to the classic, ready in under 30 minutes.
For 4 servings
6 steps. 20 minutes total.
- 1
Step 1
- a.Place the soya granules in a large bowl and pour 3 cups of hot water over them.
- b.Let them soak for 15 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 from the granules by pressing them firmly between your palms. Set aside.
TIPSqueezing out the water is crucial to remove the raw smell of soya and allow it to absorb the masala flavors. - 2
Step 2
- a.Heat oil in a pan or kadai over medium heat.
- b.Add the cumin seeds and let them crackle for about 30 seconds.
- c.Add the finely chopped onions and sauté until they turn soft and golden brown, which should take about 5-7 minutes.
- 3
Step 3
- a.Add the ginger-garlic paste and slit green chilies. Sauté for a minute until the raw aroma disappears.
- b.Pour in the tomato puree. Cook for 3-4 minutes.
- c.Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook the masala until it thickens and oil starts to separate from the sides.
TIPCooking the masala until oil separates ensures a rich flavor and color for the keema. - 4
Step 4
- a.Add the prepared soya granules and frozen green peas to the pan.
- b.Mix everything well, ensuring the granules are well-coated with the masala.
- c.Pour in 1 cup of water, stir, and bring to a simmer.
- d.Cover the pan and cook on low heat for 10-12 minutes, allowing the soya to absorb all the flavors.
- 5
Step 5
- a.Turn off the heat. Stir in the garam masala, crushed dried fenugreek leaves (kasuri methi), and fresh lemon juice.
- b.Garnish with freshly chopped coriander leaves.
- c.Mix gently and let it rest for a couple of minutes before serving.
- 6
Step 6
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a richer texture, you can lightly mash some of the soya granules with the back of a spoon while cooking.
- 2Ensure the onions are well-browned for a deep, savory flavor base.
- 3You can add other finely chopped vegetables like carrots or bell peppers along with the peas for extra nutrition.
- 4The keema thickens as it cools. Adjust the consistency with a splash of hot water if needed before serving.
Adapt it for your goals.
Healthy
To make it healthier, reduce the oil to 2 tablespoons and add more vegetables like finely chopped carrots and bell peppers.
high proteinHigh protein
For an extra protein boost, add 100g of crumbled firm tofu along with the soya granules.
kid friendlyKid friendly
Reduce the amount of red chili powder and skip the green chilies to make it milder for kids.
jainJain
Omit the onion and ginger-garlic paste. Use a pinch of asafoetida (hing) in the tempering and add a bit more tomato puree for the base.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Soya granules are one of the best sources of complete protein for vegetarians and vegans, essential for muscle repair and growth.
Rich in Dietary Fiber
The combination of soya and vegetables provides a good amount of dietary fiber, which aids digestion and promotes a feeling of fullness.
Heart-Healthy
Soya is known to be beneficial for heart health as it's low in saturated fat and cholesterol-free.
Frequently asked questions
Yes, Soya Keema is a very healthy dish. It's an excellent source of plant-based protein, low in fat, and rich in fiber. It's a great vegetarian and vegan alternative to meat-based keema.