Soybeans are a nutritious addition to any meal. They may be eaten tender or in the dried form. Soy is a great source of protein and provides the added benefits of iron and calcium. Eating soybean may reduce the risk of health problems such as diabetes, heart disease, bone health problems, high blood pressure and cancer. Soya nuggets, also known as soya chunks, are made using soy flour dried in the sun.
Here are some recipes with soybean chunks which are not only tasty but also easy to prepare:
Soybean Biriyani
Ingredients:
Good quality basmati rice: 1 cup
Cooked soybean chunks: 1 cup
Onion, finely chopped: 1
Ginger garlic paste: 1 teaspoon
Chopped mint leaves: A handful
Chopped coriander leaves: half cup
Red chilli powder: 2 tsp
Coriander powder: 2 tsp
Biriyani masala powder: 1 tsp
Curd: 2 tbsp
Cinnamon stick: half-inch piece
Cloves: 4
Cardamom: 2 big pieces
Bay leaves: 2
Ghee: 2 tbsp
Salt: To taste
Method:
Wash and soak the rice in water for half an hour. Take cooked soybean chunks in a separate bowl and mix half a teaspoon of turmeric, chilli powder and salt. Cover the bowl and set aside for 15-20 minutes. Heat ghee and put in whole spices, then put ginger garlic paste, and onion, and then fry till they are tender. Put in mint leaves and cover lightly for 1 minute till it is properly done. Add curd, chilli powder, turmeric, coriander powder, biriyani masala, and salt and then cook for 2-3 minutes. Then put in rice, along with the water in which it was soaked and the coriander leaves. Bring it to boil, then reduce heat, add soybean chunks, cover the dish and cook till rice is almost tender and dry. Remove from fire, garnish with grapes and pineapple and serve with raitha.
Soybean Tikki
Ingredients:
Cooked soybean granules: half cup
Carrots: 100 gm
Grated coconut: 1 tbsp
Green chillies, minced: 2
Coarsely pounded groundnuts: 25 gm
Sliced coriander leaves: half a bunch
Minced ginger: 1-inch piece
Gram flour: 100 gm
Turmeric powder: 1 tsp
Cooking soda: quarter tsp
Garam masala: half tsp
Chilli powder: half teaspoon
Salt: To taste
Method:
Grate the carrot and mix into gram flour along with the rest of the ingredients. Sprinkle a little water to form a stiff batter. Heat oil and mix in. Form into round tikkis and deep fry till crisp and golden. Serve hot with chutney.
Soybean and Mixed Vegetable
Ingredients:
Green peas: 700 gm
Cauliflower: 200 gm
Fresh beans: 200 gm
Cooked soybean chunks: 100 gm
Onion, chopped: 1
Tomatoes, finely chopped: 2
Fresh curd: half cup
Green chillies: 4
Cumin seeds: 2 tsp
Ginger, chopped: 1-inch piece
Garlic, minced: 3 cloves
Turmeric powder: half teaspoon
Chilli powder: half teaspoon
Coriander powder: half teaspoon
Garam masala: half teaspoon
Sugar: A pinch
Chopped coriander leaves: A handful
Oil: For cooking
Salt: To taste
Method:
Slice the vegetables into small pieces. Take onion, green chillies, coriander, cumin seeds, turmeric powder, chilli powder, ginger, and garlic and then grind all into a fine paste. Then heat oil and fry the paste till it turns light brown. Add a pinch of sugar and salt. Add vegetables, soybean chunks, well-beaten curd and half a cup of water. Cook till tender and mix in garam masala. Garnish it with chopped coriander leaves and serve hot.
Soybean and Paneer
Ingredients:
Paneer, diced into small cubes: 250 gm
Cooked soybean chunks: half a cup
Khoya: 100 gm
Tomatoes, chopped: 3
Onions, chopped: 2
Garlic, chopped: 5 cloves
Green chillies, chopped: 3
Fresh curd: half a cup
Ginger, chopped: 1-inch piece
Turmeric powder: 1 tsp
Chilli powder: 1 tsp
Coriander powder: half tsp
Garam masala: half tsp
Coriander leaves: A handful
Oil: For cooking
Salt: To taste
Method:
Deep-fry paneer till brown. In a separate bowl, keep soya chunks and mix in a pinch of turmeric powder, chilli powder, salt and quarter teaspoon of curd. Cover the bowl and set aside for 15 minutes. Roast khoya for five minutes. Then heat the oil and fry onion, garlic, ginger and green chillies for 3 minutes. Add chilli, coriander, turmeric powder and cook for 3 minutes. Add tomatoes and beaten curd. Cook for a few minutes and then add paneer, soya chunks, khoya and salt. Cook for another 3-4 minutes, add garam masala, sprinkle fresh coriander leaves, cover and cook for 5 minutes. Serve hot.