High-Protein Soya Kofta: A Delicious & Healthy Indian Main Course


If you’re looking for a plant-based dish that’s rich in protein and packed with flavor, soya kofta is the perfect choice. Made with nutrient-dense soy granules, spices, and a luscious tomato-cashew gravy, this recipe is ideal for vegetarians, fitness enthusiasts, and anyone who wants a wholesome, satisfying meal.




Why Soya Kofta Is a Powerhouse


Rich in Protein: Soya chunks/soy granules provide about 50% protein, making it an excellent meat alternative.


Heart-Healthy: Low in saturated fat and high in fiber.


Flavorful & Comforting: Soft koftas simmered in creamy curry create a restaurant-style experience at home.



Ingredients


For the Koftas


1 cup soya granules (or soya chunks)


2 medium boiled potatoes, grated


2 tbsp chickpea flour (besan)


1 tsp ginger-garlic paste


1 green chili, finely chopped


½ tsp garam masala


½ tsp cumin powder


Salt to taste


Oil for shallow frying



For the Gravy


2 tbsp oil or ghee


1 bay leaf


1 large onion, finely chopped


2 tomatoes, pureed


8–10 cashews, soaked & ground to paste


1 tsp ginger-garlic paste


½ tsp turmeric


1 tsp red chili powder


1 tsp coriander powder


½ tsp garam masala


½ cup milk or plant milk (optional)


Fresh coriander leaves for garnish




Method


Step 1: Prepare Soya


1. Boil water with a pinch of salt. Add soya granules or chunks. Cook for 5 minutes.



2. Drain and rinse with cold water. Squeeze out excess water completely.




Step 2: Make the Koftas


1. In a bowl, mix the squeezed soya, grated potatoes, besan, ginger-garlic paste, chili, and spices.



2. Shape into small balls.



3. Heat oil in a pan and shallow-fry or air-fry until golden brown.




Step 3: Cook the Gravy


1. Heat oil/ghee in a pan. Add bay leaf and onions; sauté till golden.



2. Add ginger-garlic paste and tomato puree. Cook until oil separates.



3. Stir in turmeric, chili, coriander powder, and salt.



4. Add cashew paste and a splash of water; simmer 3–4 minutes.



5. Finish with milk/plant milk and garam masala for a creamy texture.




Step 4: Combine


Gently place the fried koftas in the hot gravy just before serving to keep them soft yet firm.



Serving Suggestions


Pair with whole-wheat naan, roti, or brown rice for a balanced high-protein meal.


Sprinkle fresh coriander and a squeeze of lemon for extra freshness.




Nutrition Highlight (per serving, approx.)


Protein: ~16 g


Calories: ~250 kcal


Fiber: ~6 g




Final Thoughts


This High-Protein Soya Kofta is a hearty, flavorful curry that proves vegetarian meals can be protein-rich and indulgent at the same time. Try it for your next family 

dinner or meal prep and enjoy a nutrient-packed delight!

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