SOYA BEAN CURRY

Soya bean has the highest protein content amongst plant products. It has 43 percent protein. It is the only vegetable food that contains all 8 essential amino acids. The World Health Organization (WH0) and the US Food and Drug administration use an alternative method for evaluating protein quality called the protein digestibility corrected amino acid score (PDCAAS). The PDCAAS of soy protein isolate is 1.0 which makes soya protein equivalent to animal protein in quality and higher than other plant protein foods.

INGREDIENTS

• 200 gms dried soya bean
• 1 tbsp oil
• 2tbsp onion-ginger-garlic paste
• 1tsp chilli powder
• ½ tsp turmeric powder
• 1tsp dried mango powder(aamchur)
• 2 green chillies chopped
• 1tsp sugar
• Roasted cumin powder
• Salt to taste

METHOD

Soak the soya beans overnight. Drain and pressure cook on high with water, salt and sugar.  Reduce pressure after 15 mins. The beans should be soft but not mushy. Dry the liquid if it looks too watery. Heat the oil in a wok and add the onion-ginger-garlic paste, chilli powder and turmeric powder. Fry it for 5 mins. Add the beans and green chillies, dried mango powder and salt to taste. Cook for 5-7 mins and take off the fire.

To serve sprinkle the dish with roasted cumin and chilli powder.

You may also garnish the dish with chopped tomatoes, onion and fresh coriander. This dish can be eaten as a snack without anything or you may also serve it as an accompaniment with Rice, Roti or Pav.

 

CONTRIBUTED BY

Lopamudra Banerjee is a Reebok certified group training instructor in cardio & strength training exercises. She has also undergone training and certification from IKFF in Kettlebell, Indoor/Outdoor bootcamp and Resistance training instructor. She is currently undergoing personal training certification course from American Council on Exercise (ACE).         She can be reached at lopa27sep[at]gmail.com