I preferred to cook Soya chunks once in a week. Today I am sharing “Chatpata soya aloo curry” recipe it’s very easy and fast dish to make, highly nutritious and very tasty. We can have this dish with either rice or rotis. Soya chunks are equivalent to meat or non-veg if compared with protein content.
Soyabean is the richest plant source of protein. It contains 43 percent protein as compared to other legumes which contain 20 to 25 percent protein. Soy protein is also of the highest quality amongst all legumes. Under guidelines adopted by the Food and Drug Administration and the World Health Organization for evaluating protein quality for children and adults, soy protein isolate receives a rating of 1, which is the highest possible score. This means that the quality of soy protein is equal to that of meat and milk proteins.
Soy foods are a good source of calcium in comparison to the commonly used legumes. Processing affects the calcium content of soyfoods considerably. Tofu due to its processing methods can contain between 120 and 750 mg of calcium per 1/2 cup serving. Soymilk contains around 93 mg of calcium per one cup serving. The calcium-fortified soymilk could often contain between 200 and 300 mg of calcium per serving and a good amount of vitamin D.
Soya is rich in iron too. However, both phytate and soy protein reduce iron absorption which leads to the iron in soyfoods being poorly absorbed. Iron could be better absorbed from fermented soyfoods like tempeh and miso.
Time required: Less than 15 minutes.
● 2 cup soya (boiled) ● 1 medium size potato (cut in cubes) ● 1 medium size chopped tomato
● 7 to 8 chopped green chilies ● 1 tbsp lime juice ● 2 tbsp cashew(kaju) pest ● 1 tsp saunf pd ● 1 tsp amchur pd ● 2 tsp red chili pd ● ½ tsp black cumin seeds ● ½ tsp pinch of asafoetida ● ½ tsp turmeric pd ● 1 to 2 bay leaves ● Salt ● Sugar ● Refined oil
Procedure:
Step 1: Take a deep pan and heat some oil and fry the potato until soft. Step 2: After fry the potato take out in a plate and keep aside.
Step 3: Add some oil and add bay lives, black seeds, green chilli and asafoetida, then fry it few sec.
Step 4: Add chopped tomato and salt fry until cooked.
Step 5: Add fry potato, soya, turmeric, red chills pd and mix it.
Step 7: Keeps sprinkling warm water in-case the mixture becomes too dry while cooking.
Step 9: Cover the pan and take few time.
Step 10: Off the flame add some lime juice and serve quickly with hot rice.
