Sabjis and Curries

Use Estrogen Free, defatted and High Protein Soya Flour to make all this and more....

High Protein Soya Gatte kaa Saag

Ingredients:
For Gatta Dough:

Defatted Soya Flour – 50g
Besan – 50g
Curd – 50g
Salt – To taste
Haldi – ½ tsp
Red Chili Powder – ½ tsp
Baking Soda – ½ tsp
Ajwain – ¼ tsp
Kasuri Methi – ¼ tsp
Water – As needed

For Gravy:

Oil – 5g
Ginger Garlic Paste – ½ tsp
Green Chilies – ½ tsp
Salt – 1 tsp or to taste
Haldi – ½ tsp
Red Chili Powder – ½ tsp
Tomato Puree – 200g
Ajwain – ¼ tsp
Kasuri Methi – ¼ tsp
Amchur Powder – ½ tsp
Dhaniya Powder – 2 tsp
Curry Leaves – 5–6
Fresh Coriander – For garnish

Instructions:
For Gatta: Mix all dough ingredients into a soft dough and shape into cylindrical rolls. Boil water and drop the rolls in. Once they float (after ~4 mins), cook for 2 more mins, remove, cool, and cut into gatta pieces. Reserve some water for gravy if needed.

For Gravy: Heat oil in a kadhai. Add ajwain, green chillies, curry leaves, and ginger garlic paste. Sauté for a minute, then add tomato puree and all spices. Cook until oil separates. Add gattas, mix gently, and cook for 1–2 minutes. Adjust consistency with water, bring to a boil, and garnish with coriander.

Storage:
Refrigerate for up to 1–2 days. Reheat before serving.

High Protein Soya Soup

Serves: 1–2 | Prep Time: 10 min | Cooking Time: 10 min

Nutritional Info (Per Batch): 182 kcal | 19g Protein | 5g Fat | 24g Carbs (15g Net Carbs)

Ingredients:

Defatted Soya Flour – 25g
Mixed Vegetables (finely chopped) – 80g
Sweet Corn (optional) – 25g
Ginger Garlic Paste – 1 tsp
Oil – 5g
Salt – To taste
Black Pepper Powder – ½ tsp
Coriander Leaves (chopped) – 1 tsp
Water – 2 cups

Instructions:
Heat oil in a pan, add ginger garlic paste, and sauté for 30 seconds. Add onions, followed by other vegetables. Season with salt and sauté for 2–3 minutes. Add sweet corn and 1.5 cups water; simmer for 2–3 minutes. In a separate bowl, mix defatted soya flour with ½ cup water to form a slurry. Add the slurry and pepper to the soup, bring to a boil, then simmer for a minute. Garnish with coriander and serve hot.

Storage:
Refrigerate leftovers for up to 1 day. Add water while reheating as the soup thickens.

High Protein Soya Khichdi

Serves: 1 (Makes 1 bowl) | Prep Time: 15 min | Cooking Time: 15–20 min

Nutritional Info (Per Batch): 305.2 kcal | 22.5g Protein | 5.8g Fat | 40.8g Carbs (30.8g Net Carbs)

Ingredients:

Defatted Soya Rice – 25g
Moong Daal – 25g
Potato – 50g
Cauliflower – 50g
Green Peas – 25g
Palak (Spinach) – 75g
Ghee – 5g
Bay Leaf – 1
Clove – 1
Cardamom – 1
Dal Chini (Cinnamon) – Small piece
Mustard Seeds – ¼ tsp
Salt – To taste
Amchur Powder – ½ tsp
Red Chilli Powder – ½ tsp
Dhaniya Powder – 1 tsp
Garam Masala – ¼ tsp
Haldi (Turmeric) Powder – ½ tsp

Instructions:
Soak soya rice and moong daal for 15 minutes. Cut and rinse potato and cauliflower. In a cooker, heat ghee and add whole spices. After a quick roast, add veggies and sauté for 2–3 minutes. Add powdered spices and salt, then mix in soaked rice and daal with 150g water. Pressure cook for 2–3 whistles. Let the pressure release naturally. Stir and transfer to a serving bowl. Garnish with coriander. Serve hot with kadhi, pickle, or chutney.

Storage:
Refrigerate in an airtight container for up to 1 day.

High Protein Soya Kofta Kadhi

Serves: 2 (Makes 2 large koftas with curry) | Prep Time: 10 min | Cooking Time: 25 min

Nutritional Info (Per Batch): 265 kcal | 27g Protein | 10.8g Fat | 18g Carbs (15g Net Carbs)

Ingredients:

Defatted Soya Flour – 45g (40g for kofta + 5g for gravy)
Paneer – 10g
Onion – 70g (20g for kofta, 50g for gravy)
Tomato – 100g
Green Chilly – 2
Garlic – 6–7 cloves
Ginger – 1 inch
Oil – 8g
Coriander Leaves – For garnish
Baking Powder – A pinch
Salt, Red Chilli Powder, Turmeric Powder, Chat Masala, Kitchen King Masala, Kasuri Methi – To taste
Asafoetida, Jeera Seeds, Cloves (2), Cinnamon Stick (1), Bay Leaves (2) – A pinch or as needed

Instructions:
For Kofta: Mix 40g soya flour with 20g onion, chopped garlic (2–3 cloves), ginger, green chilli, salt, red chilli powder, chat masala, and coriander. Knead into a soft dough. Shape into 2 large balls and air fry at 170–175°C for 15–16 minutes.

For Gravy: Blanche tomatoes, peel, and blend with 50g onion, green chilli, ginger, and garlic into a paste. Heat oil, add whole spices and the paste. Cook for 5–6 minutes until oil separates. Add dry spices and salt. Mix 5g soya flour in 1 cup water and stir into the gravy. Boil for 5 minutes. Add koftas and switch off the flame. Garnish with paneer and coriander.

Storage:
Best enjoyed fresh, but can be refrigerated for up to 1 day.