VEGANISM BY LORBIC
Recipe lunch dinner post-workout

High-Protein Soya Keema Matar

A savory, protein-dense homestyle minced soy and green pea curry delivering 24g complete protein per serving.

high-protein soy budget-friendly quick-meals lunch dinner gluten-free
Prep Time 10 mins
Cook Time 15 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 24g
Carbs 26g
Fats 4g
Calories 250 kcal
Fiber 8g

Instructions for Cook

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  • Boil soya granules for 5 minutes, discard the water, and squeeze firmly twice to remove anti-nutrients.
  • Cook in 1 teaspoon of cold-pressed mustard oil over medium heat.
  • Simmer covered for 5 minutes so the soya absorbs the spiced tomato gravy.

Ingredients

  • 80g
  • 80g (1/2 cup)
  • 1 medium
  • 1 cup (2 medium tomatoes)
  • 1 tbsp
  • 1 tsp (5ml)
  • 1/2 tsp
  • 1/2 tsp each
  • 1/2 tsp each
  • to taste

Cooking Instructions

A quick, budget-friendly homestyle mince made from defatted soya granules and sweet green peas. It delivers 24g of complete protein per serving with zero dietary cholesterol and minimal fat.

Nutritional Highlights

  • 24g Complete Protein: Soya granules deliver a balanced essential amino acid profile with high lysine content, supporting efficient muscle repair and satiety.
  • Dietary Fiber Synergy: Combining green peas with defatted soy provides 8g of prebiotic soluble and insoluble fiber per serving, supporting gut motility and stable postprandial glucose levels.
  • Cardiovascular Health: Naturally free from saturated animal fats and dietary cholesterol, cooked with heart-healthy monounsaturated mustard oil.

Cooking Instructions

  1. Prepare Soya Granules: Boil 80g dry soya granules in 3 cups of lightly salted water for 5 minutes. Drain through a fine-mesh sieve, discard the boiling water, rinse under cold running water, and press firmly between your palms to extract residual moisture.
  2. Sauté Aromatics: Heat 1 tsp of mustard oil in a pan until it reaches its smoking point, then lower heat. Add cumin seeds and let them sizzle for 15 seconds. Add chopped onions, green chillies, and ginger-garlic paste. Sauté over medium heat for 3 minutes until golden brown.
  3. Build Spiced Gravy: Pour in the fresh tomato puree. Stir in turmeric, coriander powder, Kashmiri red chilli powder, and salt. Cook for 4–5 minutes until the tomatoes thicken and become aromatic.
  4. Simmer with Peas: Add the green peas and squeezed soya granules. Pour in 1/2 cup of warm water. Mix well, cover with a tight-fitting lid, and simmer on low heat for 5 minutes to let the granules absorb the spices.
  5. Finish & Serve: Uncover, crush kasuri methi between your palms, and sprinkle alongside garam masala. Stir once and remove from heat. Serve hot with whole wheat phulkas, parathas, or steamed brown rice.