Soya bhurji

Soya Bhurji is a delicious and protein-packed dish made from soya granules, sautéed with onions, tomatoes, and spices. This quick and nutritious recipe is perfect as a filling for wraps or served with rice or roti.

For a Serving Size of Two:

Ingredients:

• 1 cup soya granules (about 100 grams)
• 1 medium onion (about 100 grams), finely chopped
• 1 medium tomato (about 100 grams), chopped
• 1-2 green chilies, slit
• 1/2 teaspoon ginger-garlic paste
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• Salt to taste
• 1 tablespoon oil
• Fresh coriander leaves for garnish

Procedure:

• Boil water in a pot and add soya granules. Let them cook for about 5 minutes until soft. Drain and set aside.
• Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
• Add chopped onions and green chilies, sautéing until the onions are golden brown.
• Stir in the ginger-garlic paste and cook for a minute until fragrant.
• Add chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes soften and oil separates.
• Add the drained soya granules to the pan, mixing well to incorporate them with the spices and vegetables.
• Sprinkle garam masala over the mixture and cook for another 2-3 minutes, allowing the flavors to meld.
• Garnish with fresh coriander leaves before serving.

Nutritional Benefits:

• Calories: 488 kcal
• Protein: 30.7 g
• Carbohydrates: 3.3 g
• Fat: 39.3 g