Soya Chunks and Kidney Beans, a Protein Rich Vegetarian Delight

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While cooking, Anumita often puts different things together, adds spices and comes up with an entirely new recipe. She decided to marry the two proteins, , and , with chopped mushrooms to create a texture and taste which could be had with rice or roti. Here’s the recipe, in the weekly column, exclusively for Different Truths.

While working with some dieticians I learnt the importance of having enough protein in our regular diet. Often, while cooking vegetarian , I am at a loss what to cooking which has enough amount of the protein.

Soya Chunks and Kidney beans are real good source of protein. About 3.5 oz. of soya chunks contains 54 grams of protein and 8 oz. of kidney beans has 43 grams of protein.

I have used the canned kidney beans, as they are already semi cooked. You can use the raw kidney beans. Soak it overnight and pressure cook it with salt and little oil.

The mix of both would make a wonderful super protein packed curry.

While cooking, I often put different things together and add spices and come up with entirely new recipe. I decided to marry these two proteins with chopped mushrooms to create a texture and taste which could be had with rice or roti.

Last Tuesday, I made this, and it was a hit and my family devoured the whole thing with hot rotis. I am sharing the recipe with you and hope that you and your family will enjoy this tasty and nutritious dish.

Soya Chunks & Kidney Beans

Prep time: 15 mins                                            Cook time: 20 mins

Cuisine: fusion                                                  Type: main course

Ingredients:

Onion 1 large

Tomato 2

Garlic 4 large cloves

Ginger 2 inch

Cilantro half bunch (chopped)

Cardamom 3 green

Cinnamon 1 inch

Cloves 3

Turmeric powder ½ tsp

Garam masala powder 2 tsp

Coriander seeds 3tbsp (roasted and ground)

Red chili powder ½ tsp

Milk ½ cup

Kidney beans 1can (drained and washed)

Soya chunks 1cup (soaked and drained)

Mushroom 1 can (drained, washed and chopped)

Salt to taste

Ghee (clarified butter) ½ tsp

Method

Grind the onion, tomato, garlic and ginger into a rough paste.

Heat oil in a deep bottom pan.

Season the oil with cinnamon, cloves and cardamom.

Fry the onion paste with salt, turmeric powder, red chili powder, and garam masala.

Once the paste starts separating oil, add the chopped mushrooms.

Stir for few mins and add the kidney beans and soya chunks.

Stir in coriander powder and let all of them get incorporated.

Check the salt and then add the milk.

Reduce the heat and let it simmer covered for few mins.

Open the lid and check if more liquid is required.

Before removing from heat sprinkle the chopped cilantro and the ghee.

Serve hot with roti or rice.

©Anumita Chatterjee Roy

Photos by the author

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Anumita Chatterjee Roy is an artist at heart. She has an eye for the unusual. Her naturescapes make her the quintessential Romantic. She paints, is passionate about photography, creates word images in her verses and loves to write. She cooks delicacies and is a foodie. Born in India, she was brought up in several countries. These strengthened the global citizen in her. She now lives in the Columbus, Ohio, with her husband and two sons.