Mushrooms with Soya chunks

 Mushroom Soya Curry

Mushrooms contain about 80 to 90 percent water, and are very low in calories (only 100 cal/oz). They have very little sodium and fat, and 8 to 10 percent of the dry weight is fiber. Hence, they are an ideal food for persons following a weight management program or a diet for hypertensives. Mushrooms are an excellent source of potassium, a mineral that helps lower elevated blood pressure and reduces the risk of stroke. One medium portabella mushroom has even more potassium than a banana or a glass of orange juice. One serving of mushrooms also provides about 20 to 40 percent of the daily value of copper, a mineral that has cardioprotective properties. 

Soya bean helps in weight loss, is a source of energy, improves heart health. Research studies have shown that soy protein has the beneficial effect of lowering LDL (Low Density Lipoproteins) or “bad cholesterol”. Hence the FDA has approved the cholesterol lowering claim of soy protein.

You can also find more details about soya here  http://en.wikipedia.org/wiki/Soybean

 I have mixed the benefits of both and prepared the recipe with mild flavours.

Ingredients:

Soya chunks – ½ cup
Mushrooms – 1 cup, chopped into 2 pieces
Tomato – 2, Chopped
Onion – 1, Chopped
Ginger garlic paste – 1 tsp
Chilli Powder – 1 tsp
Coriander powder – 1 tsp
Garam masala – ½ tsp

Soya chunks, Mushroom and Onion

Method:

Boil 2-3 cups of water and add soya chunks to it and leave it for 30 minutes. Drain them and squeeze all the water from them. Cut each chunk into two halves and keep them aside. Heat a pan with one tsp of oil and fry the onion until they change their colour. Keep them aside. In the same pan add another tsp of oil and when it is hot enough add tomatoes and fry until they become mushy.

Grind onion and tomato into smooth paste.

Heat another pan with 2 tbsp of oil and add ginger garlic paste. Fry for a minute. Now add chopped mushroom and soya chunks and fry for 2 minutes. Add onion and tomato paste, chilli powder, coriander powder and garam masala. Fry every thing for another 2 minutes and cover the lid until it is done. No need to add any water as mushroom automatically oozes water out whilst cooking.

Two ways to check the doneness is, mushrooms should reduce their size and oil should get separated from the curry.

Soya Granules with Green peas

Soya is called as vegetarians’ meat. Soya granules cooked along with green peas with added spices.

Soya granules curry with green peas

Ingredients:

Soya granules – 1 cup
Green peas – ½ cup
Onion – 1, chopped finely
Tomato – 2, chopped finely
Garam masala – 1 tsp
Coriander Powder – 1
Chilli Powder – 1 ½ tsp
Ginger garlic paste – 1 tsp

Method:

Soya Granules

Soak the soya granules in hot water for 20 minutes. Squeeze the water and keep them aside.

               Soya granules Soaked in water                                     After 20 minutes squeezed out of water

Heat a deep pan with oil. Add chopped onion and sauté for a minute. Add ginger garlic paste and sauté until onion becomes translucent. Add chopped tomatoes and fry until they become mushy. Add the spices and fry for a minute or so. Add soya granules and green peas mix every thing, add ¼ cup of water and cover the lid until peas get cooked. Check in between for the moisture. Wait until all the water gets evaporated. At the end add chopped coriander and remove from fire.

 Chapathi / Roti with soyagranules curry