Soybean products are undoubtedly, the most efficient source of vegetable protein in the food world. They are good meat substitutes as well. It is therefore beneficial for vegetarians / non vegetarians alike to include them in their meal plan on a regular basis.
A few months back, for a change I bought a box of textured soya protein instead of my regular soy chunks from my local Indian grocer. To people who have not heard the term, Textured soya protein (TSP) is made from defatted soy flour. It is high in protein (50%), low in fat and sodium. It is also a good source of of fibre and isoflavones. They are flaky as seen in the picture. These flakes are quick to cook and need hydration before usage. They are almost neutral in taste and can therefore be added to any dish. (Info from WIKI)
I replaced soya chunks with TSP in korma. TSP flakes give texture to this dish and the final product was a hit in my family. I am going to include this more in my diet. Here is a nutritious side dish, rich in protein, calcium and vitamins.
Baby white potatoes, peeled - 12
Textured soya protein (TSP) - Heaped 1/4 cup
One big sized tomato or 1/4 cup tomato paste
One big onion, chopped fine
Frozen peas - 1/4 cup
Ginger (grated/finely chopped) - 1 tsp
Coriander leaves, finely chopped - 1 Tbsp
Sesame seeds - 1 Tbsp
Poppy seeds - 1 Tbsp
Coriander seeds - 1 tsp
Cumin seeds - 1 tsp
Cloves - 4
Cardamom seeds from two pods
One inch pieces of Cinnamon - 2
Chillie powder & Salt - Accordingly
Turmeric powder - 1/4 tsp
Yogurt - 3/4 cup
Evaporated milk - 1/4 cup (I had to use my evaporated milk. It can be substituted with cream)
Oil - 2 Tbsp
(Garlic can be added to the above recipe)
- Soak TSP in hot water for about 15 - 20 minutes. By the time, they would be more than doubled. Squeeze all the water out of it and keep the TSP aside.
- If not using tomato paste, put the tomato with little water in a microwave and cook it. Let it cool and then grind it into a puree. Save it.
- Add sesame seeds, poppy seeds, coriander, cumin, clove, cardamom, cinnamon to a small pan and dry fry them on low heat till they turn light brown. Remove from flame and let them cool a bit. Then grind them into a fine powder.
- Add the ground spices, chillie powder and salt to the yogurt and whisk it till smooth.
- Mean while, heat oil in a pan and add ginger and onion to it. Fry the onions on low flame, till they turn brown, add the soaked TSP and fry for a couple of minutes. Then add the yogurt mixture, potatoes and add any water if needed. Let it cook on low to medium flame till the potatoes are fork tender. Alternatively, You can add this mixture to a pressure cooker and cook it till you hear one whistle.
- Then add tomato paste, frozen peas and the evaporated milk to the potato - TSP mixture. Adjust the amounts of salt and chili powder now, if needed. Simmer it for about five minutes. Turn off the stove.
- Garnish with chopped cilantro.
- Serve with rotis / tortillas.
Post a Comment