Protein rich – Batter Up With Sujata

Whole Masoor Dal Or Red Lentils

Whole Masoor dal or brown or red lentils. You can call it powerhouse of nutrients.
A protein rich very delicious, flavourful and spicy dal. Best accompany with your steamed rice or any bread.

Whole Masoor (Red Lentils) is one of the small and good source of cholesterol-lowering fiber from a list of Indian dals. Masoor dal is a very important part of vegetarian diet in Indian cuisine. They are a powerhouse of protein and rich in vitamin B1 and folic acid. Ayurveda states that red lentils help in balancing the vata. Here are 7 amazing health benefits of Masoor Dal.
1. Prevents Rapid Aging
2. Helps Weight Loss
3. Boosts Immunity
4. Improves Digestion
5. Protects Your Heart
6. Reduces Inflammation
7. Healthy for Eyes
Source

One nice evening my neighbor Anju Arora came to my house. We were talking about some different types of dal or lentil. And I remember this whole masoor dal that I didn’t cook at all this year. Thanks Anju for reminding me of this nutritious dal.
Sending this post to 160 #Foodiemonday bloghop #DalsOfIndia theme.

If you don’t like onion garlic then you can skip these. Dal will be delicious without onion garlic too. Follow rest of the recipe, just omit onion and garlic.
You can add 1 teaspoon dry roasted and crushed kasoori methi at the end. I didn’t. I have made it in pressure cooker. You don’t need to boil it and then add tempering. Just fry all the spices in pressure cooker and add the dal. This dal takes longer time to cook than other dal.

Recipe

Whole masoor dal – 1 cup

Onion – 1 medium, finely chopped

Tomato – 2 large chopped

Green chilli – 1-2 finely chopped

Ginger – 1 inch piece, grated

Garlic – 3 – 4 cloves, minced

Cumin seeds – 1 teaspoon

Dry red chilli – 2

Bay leaf – 1

Green cardamom – 2

Cinnamon – 1 inch piece

Cloves – 3

Cumin powder – 1 teaspoon

Turmeric – 1/2 teaspoon

Garam masala powder – 1/2 teaspoon

Salt to taste

Water – 4 cup or as require

Oil or ghee – 2 – 3 tablespoon

Method

1. Wash the whole masoor dal or brown lentils well and soak in water for 15 – 20 minutes.

2. Crush green cardamom, cinnamon and cloves in a mortar pestle.

3. Heat oil or ghee/clarified butter in a pressure cooker. I have used half oil half ghee.

4. Add cumin seeds, bay leaf, crushed cardamom, cinnamon and cloves and dry red chilli.

5. When cumin starts to splutter add chopped onion and green chilli.

6. Fry til the onions becomes translucent. Add minced garlic and fry until onion and garlic becomes brown.

7. Add chopped tomatoes and grated ginger. Add cumin powder, turmeric powder garam masala powder and salt. You can also add red chilli powder if you want your dal more spicy.

8. Stir continuously and cook until tomatoes becomes mushy and oil leaves the sides.

9. Drain the water from soaked whole masoor dal or red lentils and add in the pressure cooker.

10. Mix well and fry till it dried up completely.
Add 4 cup water. Mix and close the lid.

11.Whole lentils take time to cook. So let it cook for 7 – 8 whistle or after 1 whistle cook on simmer for 30 minutes.

12. Let the pressure cooker cool down.
Check the dal by pressing between your finger tips. If its not soft enough cook for 2 – 3 whistles more.

13. Your dal is ready. If you are not on a restricted diet, add a dollop of ghee or clarified butter.

14. Garnish with chopped cilantro or coriander leaves, sliced ginger and tomato.
You can garnish with chopped onions or fried onion slices. Or you can sprinkle 1 teaspoon dry roasted and crushed kasoori methi if you like.
Serve hot with steamed rice, roti naan or any bread.

Notes

1. Add chilli according to your taste.

2. Add water as you like the consistency thin or thick. Best keep the consistency semi thick.

3. You can mash 2 – 3 tablespoon dal to get creamy texture.

4. If you don’t like onion garlic then you can skip these. Follow the rest of the recipe and just omit onion and garlic.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
I would love to see your creations.

I would love to hear from you. Please share your thoughts and suggestions in comment.

Please visit my facebook page and hit the like button to get the latest update

Facebook page

Follow on
Twitter

Instagram

Google plus

Soya Chunks Or Soya Nugget Korma

Soya chunks or soya nugget korma.
Gravy is smooth and finger licking taste. Enjoy the delicious,and protein rich korma with any bread, paratha, puri, naan, pulao or steamed rice.

I have used mini soya chunks but you can use any nuggets or chunks.

Soya nugget or chunks are full of protein. So Its a perfect protein source for vegetarian people.
You can get some more soya recipes here.

Soya egg shami kabab

Soya loaf

Soya paneer lollipop

Protein rich soya nugget or chunks

Soya kofta balls in gravy

Oats soya green gram toast

Soya chunks are meat substitute i.e. even vegetarians can have them for consuming a good amount of protein.
Apart from a large amount of protein content, they are also high in carbohydrates. A 100-gram serving of soya chunks contains 52g of protein and 33g of carbohydrate. It also contains iron and calcium along with little fat. A 100g serving of soya chunk has approximately about 336 calories. They are rich in Omega-3 fatty acids and Vitamin B. Soya Chunks are heart-healthy food because they are low in cholesterol.
Source

Soya chunks or soya nugget are cooked in spicy aromatic gravy. cashew and almond made the gravy creamy and thick. You will love the smooth texture of gravy. And taste is too good.

Recipe

Soya chunks – 1 cup, soaked in 3 cup hot water

Onion – 2, sliced

Ginger – 1 inch piece, grated or chopped

Garlic – 4 – 5

Tomato – 2, chopped

Green chilli – 2 – 3, chopped

Green cardamom – 3

Cloves – 3 – 4

Cinnamon – 1 inch piece

Mace – 1 strand

Bay leaf – 1

Cumin powder – 1 teaspoon

Coriander powder – 1 teaspoon

Turmeric powder – 1/4 teaspoon

Garam masala powder – 1/2 teaspoon

Kashmiri red chilli powder – 2 teaspoon

Almond – 2 tablespoon

Cashew nuts – 2 tablespoon

Coconut milk – 1 cup

Water – 1 cup

Oil – 4 tablespoon

Method

1. Soak soya chunks in 3 cup hot Water for 15 – 30 minutes.

2. Squeeze well and wash .squeeze again and set aside.

3. Soak almond and cashew nuts in warm water. Peel the almond.

4. Heat 2 tablespoon oil in a pan. Add green cardamom, cloves, cinnamon, bay leaf and mace.
Fry till fragrant.

5. Add sliced onion, garlic, ginger and green chilli.

6. When the onion becomes light brown add tomatoes, soaked cashew nuts and almond. Saute until tomatoes becomes mushy.

7. Let it cool down and grind into a smooth paste.

8. Heat remaining 2 tablespoon oil in a pan. Add the ground mixture and cumin powder, coriander powder, turmeric powder garam masala powder and kashmiri red chilli powder.

9. Saute till oil leaves the side.
Add soya chunks and salt. Mix well and saute till it dried up.

10. Add coconut water and water. Let it boil.

11. Cover and cook on simmer for 10 – 15 minutes.

12. Taste and adjust the seasoning. Cook on high flame till you get your desired consistency. You can add little more water if require.

13. Remove from heat.
Garnish with cilantro or coriander leaves and peeled almond.

14. Serve with roti or Indian flat bread, paratha, puri, naan, pulao or steamed rice.
Happy cooking!!

NOTES

1. You can use chilli according to your taste. You can add more green chilli or hot variety red chilli powder to make it more spicy.

2. I have used mini soya chunks but you can use any soya chunks or nugget.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
I would love to see your creations.

I would love to hear from you. Please share your thoughts and suggestions in comment.
Please hit the like button to get latest update

Soya Egg Shami Kabab

Soya egg shami kabab.
A delicious kabab without meat.
You can serve it as a party starter. Prepare all the patties shaped kabab in advance and shallow fry just before serving.

This kabab is made of soya granules, paneer or cottage cheese, potatoes, Bengal gram or chana dal, egg, bread slices and spices.
But you can make it without eggs too. It will be delicious with or without eggs both. I have made this in both ways. I am sure you will love the taste of this crisp outside and soft inside delicious kabab.

I have already shared a delicious soya loaf recipe. And my readers liked it. Some of you called meatless meatloaf 😀
Now here is a recipe of meatless shami kabab for you.

This post is going to be a part of #Foodiemonday bloghop theme is #bread. We have to make anything using bread.
My contribution is this delicious and healthy soya egg shami kabab.

Protein rich soya has numerous health benefits. Not only protein but you can get vitamins, fibers, minerals and all the essential amino acids. It reduces cholesterol levels and reduce the risk of osteoporosis and cancer. And it is heart healthy too. It may reduce the risk of heart disease.
And we all know that paneer or cottage cheese is also rich in protein and calcium. Its good for heart health, good for bones and teeth, improve digestion and maintain blood sugar levels.

Egg is also a rich source of protein, vitamins and minerals.

Now here is a detailed recipe of egg soya kabab. You can serve it with any chutney or sauce.

Recipe

Soya granules – 1 cup

Bengal gram or chana dal – 1/2 cup

Crumbled paneer or cottage cheese – 1/2 cup, tightly packed

Boiled potatoes – 2, medium

Green cardamom – 3

Cloves – 3

Cinnamon – 1/2 inch piece

Mace or jawitri – 2 strands

Black peppercorns – 4 – 5

Ginger – 1 inch piece, roughly chopped

Garlic cloves – 4-5

Salt to taste

Cumin powder – 1 & 1/2 teaspoon

Garam masala powder – 1/2 teaspoon

Lemon juice – 2 teaspoon

Bread – 3 pieces

Roasted chickpea powder or sattu – 1 & 1/2 tablespoon

Onion – 2 large, finely chopped

Green chilli – 2 – 3 or to taste, finely chopped

Chopped cilantro or coriander leaves – 1 tablespoon, optional

Eggs – 2

Method

1. Soak the soya granules in 2 cup hot water for 30 minutes.

2. Boil Bengal gram or chana dal in a pressure cooker with green cardamom, cloves, cinnamon, ginger, garlic and 1 & 1/2 cup water.

3. Open the pressure cooker. Dal should be dry. If it watery, cook without lid till the moisture evaporate and dal become dry. Let it cool down.

4. Dip the bread pieces in water and squeeze well.

5. Peel and mash the boiled potatoes.

6. Drain the water of soya granules. Squeeze it well.

7. In a mixer grinder grind dal along with whole spices, paneer or cottage cheese and squeezed soya granules. Don’t add water. Stir the mixture with a spoon in between to grind evenly.

8. Take out the mixture in a large bowl. Add mashed potato salt, cumin powder, garam masala powder, chopped onions, green chilli, roasted chickpea powder or sattu, soaked, chopped cilantro or coriander leaves, squeezed bread pieces and eggs. Mix well.

9. Keep the mixture in refrigerator for 15 – 30 minutes.

10. Make round ball and flatten them with your palm. Make all the round patties.

11. Heat little oil in a pan. Shallow fry the patties from both sides.

Serve hot with sliced onion and any chutney or sauce.

For without egg version

Mix boiled and mashed potato in the ground mixture. Add roasted chickpea powder or sattu. You don’t need to add bread pieces. Mix well and keep in refrigerator for 15 minutes.

Then make round patties and shallow fry.

Notes

1. Instead of roasted chickpea you can use dry roasted gram flour, oats powder or breadcrumbs.

2. If you like you can use minced mutton or chicken instead of soya granules. Boil the minced mutton or chicken with Bengal gram with more water and follow the same process .

I would love to hear from you. Please share your thoughts and suggestions in comment.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
I would love to see your creations.

Please visit my facebook page and hit the like button to get the latest update.

Stay connected at

Soya Loaf

Soya loaf.
A loaf made of soya granules or nuggets with some other ingredients like bread slices, milk, eggs, onions, tomatoes and Italian seasoning. Sounds healthy and protein rich, isn’t it 😊
A perfect loaf for your breakfast or dinner.

You heard about meat loaf.
Meatloaf is a dish of ground meat mixed with other ingredients and formed into a loaf shape, then baked or smoked. The shape is created by either cooking it in a loaf pan, or forming it by hand on a flat pan. Source – Wikipedia

When our this week’s bloghop members decided the theme leftovers. I thought of my leftover bread pieces lying in the refrigerator. And here is a loaf for semi vegetarian people who can consume egg. Yes I didn’t try it without eggs. I don’t think it will taste much without eggs.

Sending this post to the #Foodiemonday bloghop theme is #Leftovers.
A delicious loaf for your breakfast or dinner. Serve it with any sauce. I have made it with the ingredients whatever available in my pantry. I have wanted to add 1 – 2 spoon Worcestershire sauce but I don’t have it right now. And didn’t find it in my neighbouring shop. If you have you can use 1 tablespoon Worcestershire sauce for taste. I have used brown sugar in it but if you don’t have brown sugar add 2 tablespoon tomato ketchup.
Here is the method of making soft delicious soya loaf.

Recipe

Soya granules or nuggets – 1 cup

Water – 1 & 1/2 cup

Milk – 3/4 cup

Bread slices – 4

Breadcrumbs – 1 cup tightly packed

Onion – 2 large, finely chopped

Tomato – 2, chopped

Olive oil – 2 tablespoon

Salt – 1 & 1/4 teaspoon

Oregano – 2 teaspoon

Garlic powder – 2 teaspoon

Black pepper powder – 1 teaspoon

Egg – 2

Brown sugar – 2 teaspoon

Tomato ketchup – 1/4 cup

Method

1. Soak soya granules or nuggets in 1 & 1/2 cup hot water for 15 – 30 minutes.

2. Soak the bread slices or breadcrumbs in warm milk for 10 – 15 minutes.

3. Grind the tomatoes. And keep aside.

4. Drain soya granules or nuggets and wash under tap water. Squeeze well and grind into a smooth paste. You can add little water to grind easily.

5. Heat olive oil in a pan. Add chopped onions. Fry till the onions start to change it’s colour.

6. Add ground tomatoes. Saute till the mixture dried up.

7. Add soaked, squeezed and ground soya granules or nuggets.
Saute till it dried up completely.
Remove from the heat and let it cool down.

8. In a large bowl mix soya, onions and tomato mixture, soaked bread, eggs, brown sugar, oregano, black pepper powder and garlic powder. Mix well.

9. Transfer the mixture in oil or butter greased loaf pan. Level the top with a spoon or your fingers.

10. Spread tomato ketchup over it. Spread evenly.

11. Bake in preheated oven at 180° for 40 – 50 minutes or till its done.

12. Let it cool down for 10 – 15 minutes.
Slice and serve with any sauce.
Happy baking!!

Notes

1. You can use parsley if you want.

2. You can add 1 tablespoon Worcestershire sauce if you have it.

3. If you don’t have brown sugar add 2 tablespoon tomato ketchup instead.

I would love to hear from you. Please share your thoughts and suggestions in comment.

Please visit my facebook page and hit the like button to get the latest update.

Stay connected at