Soya bean is a plant-based source of protein. It is available in various forms such as beans, nuggets, granules, tofu, milk, etc. Described below is a vegetarian version of the Shepherd’s Pie (which is usually made of minced lamb or mutton) using soya granules.
Ingredients:
- Soya Granules – 100 gms (1 cup)
- Onion – 100 gms (1 big finely chopped)
- Green Chillies – 2 finely chopped
- Coriander – finely chopped
- Salt – as per taste
- Oil – 2 tsp
- Jeera – 1 tsp
- Garlic – 2-3 pods grated
- Potato – 100 gms (1 big boiled and mashed)
- Carrot – 1 diced
- Corn – ¼ cup
- Green Peas – ¼ cup
Dry Spices:
- Red Chilli powder – 1 tsp
- Turmeric – ½ tsp
- Dhania powder – ½ tsp
- Jeera powder – ½ tsp
- Amchur powder – ½ tsp
- Garam Masala – ½ tsp
- Salt as per taste
Method:
1] Boil 3 cups of water. Add soya granules, boil further for 5 minutes. Switch off the flame and cover the vessel with a lid for 10 minutes. Drain the water, press and remove any trace of water. Mash with a fork or crumble with fingers.
In a pan (kadai), heat 1 tsp oil, add jeera, let it crackle. Add finely chopped onion, sauté till it becomes translucent. Add grated garlic & chillies; sauté for a minute or till the raw aroma goes away. Add the cooked and crumbled soya granules, add all the spices and sauté till this mixture becomes dry.
2] In another pan, sauté diced carrot, peas and corn in 1 tsp of oil and add salt.
3] Mix the mashed potato with salt and pepper.
4] In a serving bowl, add the minced soya and form a layer. Spread the sautéed vegetables on top of the soya layer. Top it up with a layer of mashed potato and your shepherd’s pie is ready.
You can also have it baked. Place it in an oven (around 200 degrees Celsius) for 30 minutes.
Note: Soya bean is not recommended for people with Thyroid imbalance.
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