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Get keen on soyabean EVERYONE is aware of the goodness of protein-rich soyabean. But for many a homemaker it is a tough job to incorporate this goodness in the daily menu as many youngsters and even grown-ups shy away from this ‘‘wonder bean’’. This week we have lined up some nutritious recipies that would whet the appetite of fussy family members. Soya nuggets with pasta Ingredients:
For soya balls: Soya nuggets 50 gm Maize flour 1 tsp Bread slices 2 Cottage cheese 10 gm Amchoor 2 tsp Raisins 10 Salt to taste |
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Butter 2-3 tsp Tomatoes 2 (chopped) Onion 1 (chopped) Cumin seeds 1 tbsp Tomato puree 4-5 tbsp Red chilli powder ½ tsp Salt to taste Pasta: Pasta spirals 3 cups Refined oil 1½ tbsp Method:To prepare soya balls, soak nuggets for 3 hours. Change the water 3-4 times. Boil these till tender. Grind in a mixer along with bread slices. Add maize flour, salt, amchoor to get a soft dough. Take a small ball of the dough and flatten it. Put one raisin and little bit of cottage cheese in it and make a lemon-sized ball. Fry these soya balls and keep aside. For the sauce, heat oil in a pan. Add onions and fry till transparent. Add chopped garlic flakes and stir 1 minute. Add chopped tomatoes, cumin seeds, salt and chilli powder and stir for some more time. Add tomato puree and 1¼ cups of water and let it simmer for 5-7 minutes. Add 1 tbsp tomato ketchup, soya balls and coriander leaves and remove from fire. Cook pasta spirals in 5 cups of water till done. Run under fresh water. Strain and keep aside. For serving, heat 2 tbsp oil in a pan. Add the pasta. Sprinkle salt and chilli powder. Stir to mix well. Place pasta in a serving dish and pour hot sauce with soya balls on it. Garnish with grated cheese. Add coriander leaves. Soyabeans on spinach bed Ingredients: Soyabeans 50 gm Tomatoes 6-7 Onion 2 (chopped) Ginger 5 gm Pepper powder 1 tsp Mushrooms 200 gm Baby corn 100 gm Spinach 4-5 cups (chopped) Breadcrumbs 4 tbsp Cheese 50 gm For sauce: Milk 1½ cup Butter 1 tbsp Cornflour 1½ tbsp Onion 1/2 (chopped) Green Chillies 2 (chopped) Garlic 3-4 flakes (pounded) Salt 3/4 tsp Pepper ½ tsp Method:Soak soyabeans overnight. Pressure-cook these in salted water. Heat 1 tbsp oil and fry chopped onions and ginger for 3 minutes. Then add chopped tomatoes and stir till oil surfaces. Add soyabeans to it and mix well. Taste salt and add more if required (red chillies can also be added according to taste). Mix 1 tsp cornflour in 1 cup water and add it to be soyabeans. Simmer for 3-4 minutes and remove from fire. Wash the finely chopped spinach and drain all water. Heat 1 tbsp butter in a pan and cook the shredded spinach till all water evaporates and it become crisp. Add breadcrumbs and mix well. Add salt and pepper to taste. Transfer spinach in a bake-cum-serve dish. Spread a layer of soyabeans on it. Saute sliced mushrooms and baby corn in butter and sprinkle salt and chilli flakes on these. Arrange these on soyabeans. Mix all ingredients of the sauce together and cook, stirring till it becomes thick. Pour this sauce over the baby corn and mushrooms. Grate cheese on top and bake for 15 min at 200° C. Serve hot with herbed or garlic bread. Soya cocktail Ingredients: Soya nuggets 50 gm Maida 50 gm Amchoor 1 tbsp Curd 1 tbsp Cucumber 1-2 Tomato 2-3 Carrots 2-3 Onion 2 Oil for frying Salt and pepper Method: Soak soya nuggets for 3-4 hours. Keep changing the water frequently.Boil and drain. Make a batter of maida, curd, amchoor (you can add edible colour too), salt. Coat each soya nugget with this batter and fry in hot oil. Cut tomatoes, cucumber, carrot, onions into thick rings. Sprinkle salt and pepper. Arrange these one by one along with nuggets on bamboo skewers and serve. Nutri salad Ingredients: Soya nuggets 50 gm Radish 1 Lettuce leaves 8-10 Tomatoes 3 Cucumber 1 Onions 3 Carrot 1 Lemon 1 Vinegar 1 tsp Cabbage 50 gm Cream 50 gm Method: Soak
soya nuggets for 3-4 hours and boil in salted water till tender. Drain
and cut these into small pieces. Grate radish and carrot. Chop cabbage
and cut tomatoes, onions and cucumber into rings. Arrange grated
vegetables in the centre, and rings on the side. Mix nuggets in cream
and put in the centre. Sprinkle lemon juice, vinegar and salt on top and
serve. |