Preparation Time : 30 minutes
Cooking Time : 35 minutes
Serving : 6 members
Description
Soya kofta curry . Soya beans and tofu are two ingredients that I hate the most but they are the healthiest . Why does healthy food always has to taste bland and not so good . Usually what I do with soya beans is soak it over night , boil it the next day morning and have it as it is ( tastes horrible ) or I mix it with some curd and have it for lunch . ( without chewing much , this way the curd helps to gulp in the soya beans .) all this happening with hubby dear beside me having a regular splendid meal and poor me :-(( . My life is a constant battle between my love for food and not wanting to be fat . I had a lot of boiled soya beans left over after I had for lunch . Not wanting to waste them , came up with an idea of making a kofta gravy with these left overs but in a healthy way . Started and wanting to bake the koftas just didn’t want to use bread crumbs to coat them , so substituted with coarsely ground soya chunks and it worked perfect with a mildly crisp exterior and a yielding inside . The gravy part is our regular tomato based one but I omitted the ground onions as its costlier than gold now ( kidding ) . The first time soya beans tasted healthy , nutritious , delicious and got hubby dear to eat it as well along with me :-)) .
Ingredients for the Koftas
Ingredients | Quantity |
|---|---|
| Soy beans | 1 cup |
| large potato | 1 |
| onion | 1 chopped |
| green chillies | 2 chopped |
| Coriander leaves | chopped few |
| Lime Juice | 1/2 a lime |
| Salt | to taste |
| Soya chunks | 1/2 cup ( blitz them in a food processor to get a coarse powder ) |
Ingredients For Gravy
Ingredients | Quantity |
|---|---|
| Oil | 1/4 teaspoon |
| onion | 1 chopped |
| ginger garlic paste | 1 teaspoon each |
| cumin seeds | 1 teaspoon |
| tomato paste | 1 tablespoon |
| tomato puree | 1/2 cup ( just blitz 3 medium sized tomatoes in a food processor ) |
| turmeric powder | 1/4 teaspoon |
| garam masala | 1/4 teaspoon |
| Red chilli powder | to taste |
| Coriander leaves | chopped few to garnish |
| bay leaf | 1 |
| Salt | to taste |
| Corn flour / soy flour | 1 teaspoon diluted in 2 teaspoons of water |
Method for soy kofta
- Soak the soy beans overnight. Cook them in a pressure cooker. No problems if it gets mushy. We are going to do that anyways.steam the potato in the steamer (with the skin. It has nutrition too)
- Mix all the ingredients for the koftas together except the soya chunks . Mash them with your hands .
- Spread the coarsely blitzed soy chunks on a plate and coat the balls with them.
- Repeat with all the balls and place them in a lightly greased baking sheet. Bake for about 10-15 minutes in a preheated oven at 200 degree Celsius . ( this can be served as it is as a starter , side dish or as a nibble any time of the day )
Method for the gravy
- Heat a skillet with 1/4 tsp oil And add the onions , bay leaf and cumin with some salt. The salt will bring out the moisture and help the onions cook easily.
- Top with ginger garlic paste and fry until raw smell evaporates. Add the tomato paste and the puree.
- Sauté until oil separates .
- Add the spice powders ( turmeric powder , red chilli powder and garam masala powder ) Along with enough water to make sufficient gravy and once it comes to a boil, thicken it up with little soy flour or cornstarch and bring it to a simmer.taste and adjust , remove from heat and set aside .
How to proceed
- Remove the koftas from the Oven and pour half the gravy over each of the koftas until they are soaked in the gravy.
- Bake them for another 10 minutes and before serving pour out the remaining gravy.
- Garnish with chopped coriander leaves and Serve warm with phulkas , chapathis or rotis .
