soya

For information about Soya Bean: is a complete reservoir of nutrients. It protects the heart from oxidation and lowered risk of osteoporosis. Soyabean contains isoflavones that minimizes the risk of getting certain cancers like breast, prostate, skin and colon. It consists of proteins, so lowers the cholestrol level. It has both oil and meal. It has excellent source of essential fatty acids, magnesium, calcium, fiber, folic acid. It is lactose free. It lowers blood pressure,gives greater elasticity to artery walls,

So here i provide to my friends a delicious and nutritious recipe:

Ingredients:

For the gram flour batter:

1/2 cup bengal gram flour

1/2 cup water

Salt to taste

For the Koftas:

2 cups cooked soya beans

2 medium potatoes, cooked

2 slices bread

2 large onion, finely chopped

1 small piece ginger finely chopped

3 green chillies, finely chopped

1 tsp garam masala

Salt to taste

Oil for deep frying

For the tomato gravy:

4 large tomatoes, cut them quarterly

3 tbsp oil

2 medium onions,grated

2tbsp coriander powder

1 tsp Kashmiri chilli powder

1/4 tsp turmeric powder

3 tbsp beaten curd

3/4 cup water

Salt to taste

 Procedure for cooking:

  • For the gram flour batter: 
  1. Make a smooth batter of the gram flour, salt and water.
  • For the koftas, 
  1. Mash the soya beans and potatoes.
  2. Soakbread in water, squeeze and add it with the rest of the ingredients (From the koftas ingredients) , except oil to the soya-potato mixture.
  3. Mix Well
  4. Make Koftas and dip them in the gram flour batter
  5. Deep fry till golden brown.
  • For the tomato gravy:
  1. Add 1/2 cup water to tomatoes and cook.
  2. When soft remove skin and mash.
  3. Heat oil and fry onions till golden brown.
  4. Add coriander, chilli and turmeric and fry for 30 seconds.
  5. Add tomato puree and fry for a minute.
  6. Add curds, water and salt.
  7. Bring to boil.
  8. Add koftas and remove from fire.
  9. Garnish with coriander leaves.

Serve hot with chapatis, roti, nan or even rice.


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