South Indian Food

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

High Protein Soya Dosa

Serves: 2-3 (Makes 6-7 dosas) | Prep Time: 15 min | Cooking Time: 5 min

Nutritional Info (Per Batch): 344 kcal | 30g Protein | 2g Fat | 59g Carbs (51g Net Carbs)

Ingredients: Defatted Soya Flour – 40g, Rava (Semolina) – 60g, Curd/Vegan Curd – 40g, Salt – To taste, Water – 1 cup

Instructions: Mix all ingredients and let the batter rest for 10 minutes until thick. Heat a non-stick pan, lightly grease with ghee/oil, and wipe. Sprinkle a few drops of water and wipe again. Pour the batter onto the hot pan, spread evenly, and cook on low-medium heat. Once the top dries, the dosa will release from the sides. Fold and serve.

Storage: Refrigerate batter for up to 3 days (do not freeze).

High Protein Soya Idli

Serves: 2-3 (Makes 7-8 idlis) | Prep Time: 15 min | Cooking Time: 10 min

Nutritional Info (Per Batch): 348 kcal | 26g Protein | 2g Fat | 63g Carbs (56g Net Carbs)

Ingredients: Defatted Soya Flour – 30g, Rava – 70g, Curd/Vegan Curd – 40g, Salt – To taste, Eno – 1 packet, Water – 1 cup.

Instructions: Mix all ingredients except Eno and let the batter rest for 10 minutes until thick. Add Eno, pour a drop of water on it to activate, then mix well. Heat water in a steamer. Grease an idli stand, pour batter into the molds, and place the stand in the steamer once vapors appear. Steam for 8-10 minutes. Insert a toothpick/knife to check doneness—if clean, idlis are ready; otherwise, steam for 3-5 more minutes. Let them cool before scooping out with a spoon or dull knife edge.

Storage: Consume fresh or refrigerate for up to 1 day.

High Protein Soya Uttapam

Serves: 2–3 (Makes 4–5 uttapams) | Prep Time: 15 min | Cooking Time: 5 min

Nutritional Info (Per Batch): 404 kcal | 35g Protein | 2g Fat | 74g Carbs (61g Net Carbs)

Ingredients:

Defatted Soya Flour – 40g
Rava – 60g
Curd / Vegan Curd – 40g
Water – ½ cup or as needed
Salt – To taste
Baking Soda – ¼ tsp
Jeera – 1 tsp
Carrot (chopped) – 25g
Capsicum (chopped) – 25g
Tomato (chopped) – 25g
Onion (chopped) – 25g
Green Chillies (chopped) – 1–2
Fresh Coriander (chopped) – ½ cup
Chaat Masala – For sprinkling

Instructions:
Mix soya flour, rava, curd, salt, and water to form a thick batter. Rest for 10 minutes. Then add jeera, green chillies, and baking soda. Mix well. Heat a non-stick tava, grease lightly, and wipe clean. Pour batter and spread evenly. Add veggies and coriander on top, sprinkle chaat masala, and press gently. Cook until edges release, flip, and cook the other side for 1–2 minutes. Serve hot with chutney or ketchup.

Storage:
Refrigerate extra batter for 1–2 days. Do not freeze.

High Protein Soya Coconut Chutney

Serves: 2–3 (Makes ~200g) | Prep Time: 2 min | Cooking Time: 5 min

Nutritional Info (Per Batch): 137.3 kcal | 6g Protein | 4.6g Fat | 18g Carbs (11.3g Net Carbs)

Ingredients:

Defatted Coconut Flour – 15g
Daliya (Roasted Chana Daal) – 15g
Green Chilli – 1
Salt – To taste
Lemon Juice – ½ tsp
Water – As needed
Oil (for tempering) – 2ml
Mustard Seeds – ½ tsp
Curry Leaves – 4–5
Red Chillies (whole) – 2

Instructions:
For Chutney: Blend defatted coconut flour, daliya, green chilli, and water until smooth and creamy. Adjust consistency as needed. Add salt and lemon juice.
For Tempering: Heat oil, add mustard seeds, curry leaves, and red chillies. Let them crackle and pour over the chutney. Mix well and serve.

Storage:
Store in an airtight container and refrigerate for up to 1 day. Best enjoyed fresh.