When the daily menu consists of the same dishes, such as dal or mashed potatoes, there is often a desire to try something new and spicy. If you want to add variety and nutrition to your diet, soy bhurji is an excellent choice. This snack, made from soy mince or soy granules, is rich in protein, has a spicy and aromatic 'dabba'-style taste, and is very easy to prepare.
It is an ideal superfood for vegetarians, which can be served hot with roti or paratha for lunch or in a lunch box.
The following ingredients are needed for preparation: 1.5 cups of soy granules or soy mince; 2 finely chopped onions; 2 finely chopped tomatoes; 2 finely chopped green chilies; 1 tablespoon of ginger and garlic paste; 1/2 cup of finely chopped bell pepper for crunch; 1 teaspoon of cumin seeds; 1/4 teaspoon of asafoetida; 1-1 teaspoon of turmeric, coriander, Kashmiri red chili, and Pav Bhaji masala; 1 large tablespoon of crushed kasuri methi; 1 large tablespoon of lemon juice; 2 tablespoons of butter or vegetable oil; finely chopped green peas; and salt to taste.
First, soak the soy granules in hot water with a little salt for 5-7 minutes. Then, strain the water, rinse the granules with cold water, and squeeze out the excess moisture thoroughly by hand. After that, grind them in a food processor into a slightly coarse crumb, so they resemble minced meat.
Heat the oil or margarine in a pan. Sauté the cumin and asafoetida. Next, add the finely chopped onion, green chili, and ginger and garlic paste, frying until light golden brown.
Add the chopped bell pepper and tomatoes, along with the spices: turmeric, coriander, Kashmiri red chili, Pav Bhaji masala, and salt. Cover with a lid and simmer on low heat for 3-4 minutes, until the tomatoes soften.
When the oil starts to separate from the spices, stir in the ground soy granules. Fry the soy granules with the spices over medium heat for 4-5 minutes, allowing all the aroma to penetrate them.
Finally, add the crushed kasuri methi, fresh lemon juice, and chopped green peas, mix well, and turn off the heat after one minute. The ready, high-protein soy bhurji should be served hot with parathas, puris, or rotis during lunch.
