Dinner Ideas
Soya Keema Bowl
Soya granules cooked keema-style with onion, tomato, and peas. 32 g of plant protein that eats like a rich, hearty dinner.
420
kcal
32g
protein
40g
carbs
12g
fat
Per serving · makes 1 · 20 minutes
Ingredients
- •60 g soya granules (mini chunks), soaked in hot water 10 minutes and squeezed dry
- •1 medium onion and 1 medium tomato, finely chopped
- •1/2 cup green peas
- •1 tsp ginger-garlic paste
- •1/2 tsp each: turmeric, red chilli, garam masala; salt to taste
- •2 tsp oil, fresh coriander
- •Optional: 2 rotis or 100 g cooked rice to serve
Method
- 1.Heat the oil. Cook the onion until golden, then add ginger-garlic paste for 30 seconds.
- 2.Add tomato and all the spices. Cook until the tomato breaks down into a masala.
- 3.Add the squeezed soya granules and peas. Cook 5 to 6 minutes, stirring, so the soya soaks up the masala.
- 4.Splash in a little water if it looks dry, finish with coriander, and serve with roti or rice.
Coach’s note
Squeeze the soaked soya HARD. Waterlogged soya stays bland; dry soya drinks up the masala.
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