You find lots of people switching to Soya foods as it offers substantial health benefits. It has been reported that foods containing soya protein reduce the risk of heart disease. For some people soya may cause allergy and they should avoid soya protein. For vegetarians , soya is a very good source for high protein ,vitamins, minerals and fibers. Soya is known to have been used as a food item for over thousands of years as whole soya beans, soya sprouts, or processed as soya milk, tofu, Soya sauce etc.
Here comes the recipe.
- One cup of sprouted soya beans
- One onion ( finely chopped)
- One capsicum ( finely chopped)
- One small carrot (grated)
- One tsp cooking oil
- One tsp mustard
- One tsp jeera
- 1/2 tsp asafoetida
- One greenchilli
- Few curry leaves
- Few coriander leaves
- Salt as required
For dry roast
- 1 tsp Daniya
- 1/2 tsp channa dal
- 1/2 tsp urad dal
- 1 tsp white sesame seeds
- 2 red chillies
Method for making sprouts
- Soak soya beans for 3 to 4 hours.
- Over soaking will sprout poorly or even rot.
- Drain off the soak water.
- Rinse thoroughly till the water becomes clear
- Soya will sprout better with more frequent rinses.
- Rinse and drain every 4 to 8 hours.
- You can see the sprouts within 24 hours without water.
Method for making Sundal
- Cook sprouted soya beans with enough salt and water till it becomes soft.
- In a kadai, fry dania, channa dal, urad dal, sesame seeds and red chillies without oil.
- Allow them to cool and grind coarsely in the mixer.
- In a Kadai, Put 1 tsp oil. Add Mustard and Jeera. Let it splutter.
- Add chopped onion, green chilli, curry leaves and asafoetida and fry for a while.
- Add the cooked soya beans and salt (if needed) and fry for 2 minutes.
- Add the chopped capsicum and grated carrot and fry for 2 minutes.
- Add the ground powder and fry till it gets completely mixed with soya beans.
- Garnish with coriander leaves and serve hot.