Soya Keema with Peas
A hearty, plant-based keema made with soya granules and green peas, simmered in a spicy onion-tomato masala. This high-protein, low-fat dish is a perfect healthy alternative to traditional meat keema, ready in under 30 minutes.
For 4 servings
Hydrate the soya granules.
Place the soya granules in a bowl and pour hot water over them. Let them soak for 10 minutes until they become soft and spongy.
TIPAfter soaking, drain the granules and squeeze out all the excess water. This step is crucial to remove the raw soya smell and ensure a good texture.Build the aromatic base.
- Heat oil in a pan or kadai over medium heat.
- Add the cumin seeds and let them splutter.
- Add the finely chopped onions and sauté for 5-6 minutes until they turn golden brown.
- Stir in the ginger-garlic paste and green chilies, and cook for another minute until the raw aroma disappears.
Cook the tomato masala.
- Add the tomato puree to the pan.
- Stir in the turmeric powder, red chili powder, coriander powder, and salt.
- Mix well and cook the masala for 5-7 minutes, until it thickens and you see oil separating from the sides.
TIPCooking the masala until the oil separates is key to developing a deep, rich flavor for the keema.Combine the soya and peas.
- Add the squeezed soya granules and green peas to the masala.
- Stir everything together, ensuring the soya granules are well-coated with the masala.
- Sauté for 2-3 minutes.
Simmer the keema.
Pour in 1 cup of water, mix well, and bring to a simmer. Cover the pan and cook on low heat for 8-10 minutes, allowing the flavors to meld together and the keema to cook through.
Finish with fresh flavors.
Once cooked, turn off the heat. Stir in the garam masala and fresh lemon juice. Garnish with chopped coriander leaves.
Serve hot.
Serve the spicy soya keema hot with whole wheat pav, roti, or steamed rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Squeezing all the water from the soya granules is the most important step for the best texture and to avoid a raw taste.
- 2For a richer flavor, you can lightly roast the soya granules in a dry pan for a few minutes after squeezing out the water.
- 3Feel free to add other finely chopped vegetables like carrots or bell peppers along with the onions for extra nutrition.
- 4If the keema looks too dry while simmering, add a splash of hot water to reach your desired consistency.
- 5Leftover soya keema can be stored in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Healthy
Reduce the oil to 1 tablespoon and add more mixed vegetables like finely chopped carrots and bell peppers to increase the fiber content.
high proteinHigh protein
To boost the protein even more, add 100g of crumbled firm tofu along with the soya granules.
kid friendlyKid friendly
Omit the green chilies and reduce the red chili powder to a pinch to make it mild for children.
gluten freeGluten free
This dish is naturally gluten-free. Serve it with steamed rice, quinoa, or gluten-free bread instead of traditional pav.
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 and growth.
Rich in Dietary Fiber
The combination of soya and green peas offers a good amount of dietary fiber, which aids digestion and promotes a feeling of fullness.
Heart-Healthy
This dish is low in saturated fat and cholesterol-free, making it a heart-friendly choice compared to red meat keema.
Frequently asked questions
Yes, it is a very healthy dish. It's an excellent source of plant-based protein, high in fiber, and low in saturated fat. It's a great vegetarian and vegan alternative to meat-based keema.