Soya Bean originated in South East Asian countries. They are a healthy source of high quality protein, vitamin B and dietary fibre. They are a good source of protein especially for vegetarians who have lactose intolerance (milk) or are vegans. Soya paratha recipe is provided below to incorporate soya in Indian cooking.
Soya Granules – 100 gms
Ginger – 1 inch grated
Garlic – 2-3 pods grated
Jeera – 1 tsp
Onion – 1 medium sized, finely chopped
Green Chillies – 2 nos., finely chopped
Dry Spices:
Chili powder – 1 tsp
Turmeric Powder – ½ tsp
Coriander Powder – 1 tsp
Garam Masala – ½ tsp
Salt – as per taste
Boil 3 cups of water. Add soya granules, boil further for 5 minutes. Switch off the flame and cover the vessel with a lid for 10 minutes. Drain the water, press and remove any trace of water. Mash with a fork or crumble with fingers. In a pan (kadai), heat 1 tsp oil, add jeera, let it crackle. Add finely chopped onion, sauté till it becomes translucent. Add grated ginger and garlic, sauté for a minute or till the raw aroma goes away. Add the cooked and crumbled soya granules, add all the spices and sauté till this mixture becomes dry. Use it as a filling for making paratha using regular wheat dough.
High Protein
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