Thursday, June 25, 2009

Healthy Keema?

My husband loves meat in any form/type. However now that we are both ahem! not so young I go a little easy on the red variety.

There had been a packet of Keema lying in the deep freezer for a couple of weeks now. I was toying with making something different/special for lunch today as I had just got back from a trip( distance always makes the heart grow fonder) and my husband was joining me for lunch( rare privileges). But I was in a Catch 22 situation really: guilty if I cooked and guilty if I did not. Settled for something in between. Decided to make the Keema afterall( the way to a man's heart is through his stomach) but with soya granules. And the best part is that it did taste like regular Keema( my husband won't get to know till he reads this blog) . So here I present

Keema Matar with Soya

This one serves 6 adults. Best served with Roti and other side dishes so that you restrict the quantity of meat.


Keema: 250 grams
Green Peas: one cup( I use Safal frozen peas, if adding fresh peas needs to added earlier during the cooking)
Potatoes: 2 medium sized ones, finely chopped
Tomatoes: 2 finely chopped
Ginger paste: 1 tsp
Garlic paste: 1 tsp
Cumin powder: 1 tsp
Corriander powder: 1 tsp
Red Chilli paste: 1 tsp( soak red chillies, de-seed them and then grind to a fine paste, ideally make this in large quantity and freeze as individually portions, gives the dish a rich red colour)
Fresh Green Corriander, finely chopped: 1 tsp for the garnish
Finely chopped green chillies: 1 tsp for the garnish
Salt: To taste( I used about 1.5 tsp
Milk: 1 cup
Oil: 1 tbsp( I used mustard oil but a Sunflower oil will do just fine)
Pinch of sugar
Bay leaves: 1/2
Garam Masala: 1/2 tsp( I typically add only freshly ground cinnamon powder)


Soak the soya granules in milk for about 10/15 minutes. Ideally soak them and then start your cooking(helps soften the granules and gets rid of the soya smell), you could also try soaking the granules in Kesar milk for an even nicer flavor.

Heat oil in a non-stick cookware. If using mustard oil then allow the oil to smoke. Add a pinch of sugar and let it caramalise( adds colour to the dish).
Next add the finely chopped onion and brown it on high flame.
Once the onions have browned add ginger garlic paste, red chilli paste, cumin powder, corriander powder and saute for a few minutes. This will take close to ten minutes( don't rush through this step, need to ensure that the raw smell of ginger/garlic is no longer there and the oil should separate).
Add the keema, tomato and salt and cook on high flame for 10/ 15 minutes.
Squeeze out the milk from the soya granules and the granules to the keema. Keep stirring so that the two are well blended. Next add the potatoes, green peas, bay leaves, garam masla and pressure cook for one whistle.

One the pressure cooker cools down, open and dry the water( should be mosit but no water should be present), transfer to a serving dish, garnish with freshly chopped green chillies and corriander.

Serve hot with Roti, Daal and a raita or salad

Optional: You can also add finely grated carrot.

This dish can be the base for any mince based dish like Moussaka, Shepherd's pie, Keema Pulao etc.

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