Soy Bhurji: Vegetarian/vegan Protein rich recipe

As a Vegetarian I'm always on hunt to find and incorporate protein rich ingredients into our diet. A protein rich diet along with other food groups is the way to go if you want to maintain a healthy life style. 

Lentils and beans are Vegetarians main protein source as well as Milk and Eggs. You can find several lentil recipes on my blog under 'Lentils' category. Dal Makhani, Sprouted Mung Bhaji , Malabar Spinach dhal are few of em and these recipes use various kinds of beans. I have a 'Egg recipes' category too if you are a Eggarian like me :-).

Soy chunks are a by product of Soy beans. These are known as Meal maker in India. They are spongy, chewy when cooked. They do not have their own flavor and thus blends with any vegetable easily. Try my Soy chunks Korma if you are looking for something different. Soy granules are nothing but small size meal maker. They look like granules so the name.

While I do love Soy chunks in Biryanis,Curries, my kids don't enjoy them. They pick em out until unless I cut it into small pieces. So one fine day I got Soy granules and used em instead of big chunks. And voila they both loved it.  The finished curry resembled Bhurji so I named it Soy Bhurji. I used Ruchi brand soy granules and they are good. I also like Nutrela brand.

The recipe is very simple and quick. Goes well with Roti and Rice. So enjoy this whole family friendly recipe.  

Servings:
Four (4)
Total Time:
25 minutes

Ingredients (I use US standard measuring; 1cup=8oz=250ml):

• 1/2 cup Soy granules
• 2 tomatoes 
• 1/2 onion
• 2 tsp ginger garlic paste
• Salt to taste
• 3/4 th tbsp chili powder or adjust
• 1/4 tsp Garam masala optionally
• Cilantro leaves 
• Mustard seeds
• Cumin seeds

Soy Bhurji step wise Recipe

1. Heat water in a microwave safe bowl and soak 1/2 cup granules for 5 minutes. Water should be more than enough to cover granules. The granules tend to enlarge.
2. Chop 1/2 an onion into thin long slices and cut em into halves or chop into small pieces.
3. Chop 2 tomatoes into small pieces.
4. Heat 2 tablespoons oil in a pan. Add mustard seeds and Cumin seeds. Once they splutter add curry leaves.
5. Add Ginger garlic paste. Cook for 30 sec.
6. Add chopped onions. Cook till slightly browned.
7. Add tomatoes. Cook till soft.
8. Add salt, 3/4 th tbsp chili powder, 1/4 tsp turmeric. Stir.
9. Add 1/4 tsp Garam masala optionally. 
10. Now drain water from soy granules. Squeeze gently  and add to the above pan. Stir.
11. Cook for few minutes covered, till oil floats on top.
12. You can add water at this point if you want  gravy. If you add water cook till water boils.
13. Garnish with cilantro and turn off stove.
14. Serve with Rice, Roti or Pulao.

    

Tips: 

• You can add Coriander powder optionally.
• Adjust spices according to your taste.
• You can add other veggies to the curry like Bell peppers or Mixed veggies etc.