Soya Keema Poha
A hearty, protein-packed twist on a classic breakfast! Savory soya granules mimic the texture of keema, cooked with fluffy flattened rice and aromatic spices. This one-pot, vegan, and gluten-free meal is perfect for a filling start to your day.
For 4 servings
7 steps. 20 minutes total.
- 1
Step 1
- a.Place soya granules in a bowl and pour 3 cups of hot water over them. Let them soak for 10 minutes until soft.
- b.While the soya soaks, place the thick poha in a sieve. Rinse it under cold running water for 30-40 seconds until it's soft but not mushy. Set aside to drain completely.
- c.After 10 minutes, drain the soya granules and rinse with cold water. Squeeze out all the excess water completely. This step is crucial to remove the raw soya smell.
TIPDo not over-soak the poha, or it will turn into a paste when cooked. A quick rinse is all it needs. - 2
Step 2
- a.Heat oil in a large pan or kadai over medium heat.
- b.Add the mustard seeds and let them splutter.
- c.Add the cumin seeds and curry leaves, and sauté for a few seconds until fragrant.
- 3
Step 3
- a.Add the chopped onions and sauté until they turn translucent, about 3-4 minutes.
- b.Add the ginger-garlic paste and slit green chilies. Sauté for another minute until the raw smell disappears.
- c.Add the chopped tomatoes and cook until they become soft and mushy.
TIPCooking the tomatoes well forms a good base for the keema masala. - 4
Step 4
- a.Add the green peas, turmeric powder, red chili powder, and garam masala. Mix well and cook for 2 minutes.
- b.Add the squeezed soya granules to the pan. Mix everything together so the granules are well-coated with the masala.
- c.Sprinkle a little water if the mixture looks too dry, and cook for 4-5 minutes, stirring occasionally.
- 5
Step 5
- a.Add the rinsed and drained poha to the pan.
- b.Add salt and sugar. Gently mix everything together until the poha is evenly coated with the masala and turns yellow.
- c.Be gentle to avoid breaking the poha flakes.
- 6
Step 6
- a.Cover the pan with a lid and cook on low heat for 2-3 minutes.
- b.This allows the poha to absorb all the flavors and become soft and fluffy.
- 7
Step 7
- a.Turn off the heat. Add the fresh lemon juice and chopped coriander leaves.
- b.Give it a final gentle mix.
- c.Serve the Soya Keema Poha hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Always use thick poha (jada poha) for this recipe as the thin variety will become mushy.
- 2Squeezing all the water from the soaked soya granules is key to achieving a good texture and flavor.
- 3For extra crunch, you can garnish with roasted peanuts or sev before serving.
- 4Feel free to add other finely chopped vegetables like carrots or bell peppers along with the onions.
- 5You can prepare the soya keema mixture in advance and store it in the fridge. Just add fresh poha before serving.
Adapt it for your goals.
Jain
To make a Jain version, omit the onions and ginger-garlic paste. You can add a pinch of asafoetida (hing) to the tempering for flavor.
kid friendlyKid friendly
Reduce or omit the green chilies and red chili powder to make it less spicy for children. You can add a little tomato ketchup for a tangy flavor they might enjoy.
budget friendlyBudget friendly
This recipe is already very budget-friendly. To stretch it further, you can increase the amount of poha and reduce the soya granules slightly.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Soya granules are a complete protein, containing all essential amino acids, which are crucial for muscle repair, growth, and overall body function.
Rich in Complex Carbohydrates
Poha provides complex carbohydrates that offer sustained energy release, keeping you full and energized for longer without a sugar crash.
High in Dietary Fiber
The combination of poha, soya, and vegetables provides a good amount of dietary fiber, which aids digestion, promotes gut health, and helps in managing blood sugar levels.
Gluten-Free and Vegan
This dish is naturally gluten-free and vegan, making it a suitable and nutritious option for individuals with dietary restrictions or preferences.
Frequently asked questions
Yes, it is very healthy. It's an excellent source of plant-based protein from soya granules, provides complex carbohydrates for sustained energy from poha, and is packed with fiber and vitamins from the vegetables. It's also low in fat, vegan, and gluten-free.