Soy chunks made a frequent appearance at our eating table in my parent’s home…we used to lap up the curry ma used to make in no time at all.When I was younger,I would look forward to those yummy ‘meat’ dishes, as I thought that’s what they were!!
It’s a different story now… the other half is not too fond of it, and although I do pick up a pack now and then, it seems to last forever. It was while rummaging through the pantry the other day, that I stumbled upon a pack of half-used soy chunks and I decided to make use of them and put them into something other than the normal curry that I use it in…finally I made this soy and vegetable bake,
and I was myself really surprised at how well it turned out…it was spicy with a crunchy top and with a very uncomplicated recipe. With some ketchup, it was bliss. It was also a nice way to use up the little bits of this and that veggies that were lying around…and even the hubby didn’t mind…yaay!
A little information on these chunks of goodness…
Textured soy protein is made from defatted soy flour that is compressed and processed into granules or chunks. During this process, the structure of the soy proteins changes in fibres. Most textured soy protein is produced from defatted soy flour, soy flakes or soy concentrates with an extrusion process. This extrusion technology can form a fibrous matrix which is almost similar to that of meat.Textured soy protein has a shelflife of more than a year when stored dry at room temperature. After rehydration, it assumes a similar texture to meat and should be used at once or stored for a max 3 days in the refrigerator. It is also a good source of fiber. Soy protein is very healthy: it is rich in protein (about 70 %), very low in fat, contains no cholesterol and contains phytochemicals. These phytochemicals are strong antioxidants but have many other properties. Soy protein and its associated phytochemicals seem to reduce heart disease, osteoporosis and risk of cancer(from here).
As for the recipe, here goes…
4 C of soy chunks, soaked in hot water till soft
1 carrot, grated
2 potatoes, quartered, boiled and peeled
a handful of spinach leaves, chopped
a small bunch of coriander leaves, chopped
2-3 green chillies , chopped
1 large onion, finely chopped
1 tblsp ginger-garlic paste
5-6 tblsp of oil
1 tsp cumin seeds, 1 bay leaf and 1 whole red chilli (for tempering)
1 tblsp garam masala powder
a pinch(more or less) of chilli powder
3 tblsp of tomato ketchup
3 eggs, beaten
salt and pepper to taste
3/4 C of breadcrumbs
- Squeeze the soy chunks of all water and mince them in a food processor.
- Pre heat the oven at 200 deg cel.
- Place the soy mince, potatoes, spinach, coriander, green chillies, tomato ketchup and 3 tblsp of the breadcrumbs and mix well, mashing the potatoes while doing so.
- Heat the oil in a pan and add the cumin seeds, bay leaf and whole red chilli.
- When the seeds begin to splutter, add the onions and then the ginger -garlic paste and cook till the onions are translucent.
- Add the chilli and garam masala powders and mix well.
- Add the soy and vegetable mixture to the pan, season with salt and pepper and mix well. Stir and cook for 4-5 minutes and remove from heat.
- Add the beaten eggs and mix well.
- Place the mixture in an 8 inch round baking dish and afetr smoothing the top, sprinkle the rest of the breadcrumbs to cover the top.
- Place the dish in the centre of the pre heated oven and bake for about an hour and a half or till the top browns nicely and a skewer inserted comes out clean.
That’s it! Serve it hot with a nice salad for a complete meal or with some ketchup like us!
The crunchy top and softer centre was very well liked. It was also a very filling dish.