Healthy Soya nuggets with Turai (ridge gourd)

In my childhood days, we got a pack of soya nuggets free with some other grocery we bought. Before that we never had them. So knowing how healthy soya is for us, my mom asked someone about its recipe,and cooked it. But...., we being pure vegetarians, didn't liked it(somehow it had the non veg feel, and its called vegetarian meat.....). After that day i never tried to have it, or introduce it to our diets. But what now, due to kids nowadays i do try anything healthy...:)

To my surprise, we loved it so much..., Apart from being healthy(soya), i found a yummy way to cook turai or luffa ,which we disliked so much....

About soya nuggets,the nuggets have a protein concentration of 50-55%, the highest for any vegetarian source and negligible fat content ,free from cholesterol.The boiled nuggets turn spongy, ready to absorb any flavours you dunk them in. Biting into one of the nuggets and letting the absorbed juices explode in your mouth is a delight.

Ingredients:

1/2 cup soya nuggets
500 gm luffa , Ridge Gourd, cut in small pieces.
1/2 tsp Cumin seeds (jeera)
a pinch of asafoetida (hing)
1 inch ginger chopped
2 3 green chillies slit
2 cloves garlic chopped
2 medium onions - chopped
1/2 tsp chilli powder
1/2 tsp coriander powder (dhaniya powder)
1/4 tsp turmeric powder (haldi)
1 tsp Garam masala powder
3 tbsp Coriander leaves chopped
2 tbsp Oil
Salt to taste

Method:

Soak the soya nuggets in hot water for about 10 mins and keep aside (as per instructions in the packet).Squeeze and drain excess water from it(the chunks shall be quite soft now)

Heat the oil ,add cumin seeds. When they splutter, add asafoetida, ginger, green chilli, garlic and saute. Then add onions and saute till the onions are trasclucent.

Add Soya nuggets, turmeric powder,salt ,chopped coriander leaves and cook on medium flame till all the water evaporates(this step requires time, as tuarai also releases a lot of water).

When all the excess moiture is gone,add the chilli powder and coriander powder and Garam masala and simmer for 3-4 minutes.

Serve hot with roti, puri, rice

Note: I prefer adding small soya pieces(not the big big nuggets). if they are not available i just crush the nuggests in 4 5 pieces before soaking them, so that it easily blends with turai..

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Now here comes, one of my previous post, Healthy Palak Tofu, can view its recipe here.


I'm sending Palak Tofu along with Soya Nuggets and turai for the event Eat healthy,Protein rich

Posted by Neha

Labels: dry veggie, healthy