Energy	446 kcal
Carbohydrates	30.16 gm
Sugars	7.33 gm
Dietary Fibre	9.3 gm
Fat	19.94 gm
Protein	36.49 gm
Tryptophan	0.59 gm
Threonine	1.766 gm
Isoleucine	1.971 gm
Leucine	3.309 gm
Lysine	2.706 gm
Methionine	0.547 gm
Phenylalanine	2.122 gm
Tyrosine	1.539 gm
Valine	2.029 gm
Arginine	3.153 gm
Histidine	1.097 gm
Alanine	1.915 gm
Asparctic acid	5.112 gm
Glutamic acid	7.874 gm
Glycine	1.880 gm
Proline	2.379 gm
Serine	2.357 gm
Vitamin C	6.0 mg
Vitamin K	47 µg
Calcium	277 mg
Iron	15.7 mg
Magnesium	280 mg
Phosphorous	690 mg
Potassium	704 mg
Sodium	2.0 mg
Zinc	4.89 mg

• (Uttarakhand State Council for Science and Technology, 2015)

SOYABEAN MASALA CURRY

Ingredients

• soya bean - 1 cup
• bay leaf - 1
• fennel seeds - ½ teaspoon
• onion - 2
• tomato - 1 (big)
• green chili - 2 slit
• ginger garlic paste - 1 teaspoon
• turmeric powder - ¼ teaspoon
• red chili powder - 1 teaspoon
• coriander powder - 1½ teaspoon
• garam masala - 1 teaspoon
• salt - to taste
• coriander leaves - 1 tablespoon finely chopped
• oil - 2 tablespoons
• curry leaves – few

 

Preparation

1. Wash the soya beans well and soak it in water for 8 - 9 hours or overnight.
2. Then add the soaked soya beans to a pressure cooker along with 2 and ½ cups of water.
3. Pressure cook on high flame for 1 whistle. Then reduce the flame to low and pressure cook for 20 - 2 5 minutes or until soya bean gets cooked well. Keep it aside. Wait till the pressure subsides.
4. Heat oil in a pan.
5. Add bay leaf and saute for a second. Add fennel seeds and let it sizzle.
6. Then add chopped onion, slit green chili, curry leaves and saute on medium flame till it turns translucent.
7. Then add ginger garlic paste and saute well till the raw smell goes off.
8. Add finely chopped tomatoes and saute well till they turn mushy and oil starts separating on the sides of the pan.
9. Add turmeric powder, red chili powder, coriander powder, garam masala and saute well till the raw smell goes off.
10. Add cooked soya beans along with the water, mix well. Add another ½ cup of water, mix well.
11. Bring it to a boil. Cover and cook on low flame for another 5 more minutes.
12. Finally, garnish with chopped coriander leaves, mix well.
13. Serve soya bean masala curry with chapati, roti or paratha.

(Uttarakhand Organic Commodity Board, 2013)