Soya beans stew

 soya beans are a good source of protein and about 20% of the protein found in these beans is beta conglycinin.

Soya beans are the best-known food that comes with a chock full of nutrients, especially the perfect blend of protein and fibre. The Plethora of nutrients in soya bean include manganese, phosphorus, iron, potassium, molybdenum, copper, omega 3 fatty acids and vitamins K and B2. Apart from these essential nutrients, soya beans also contain a spectrum of peptides and phytonutrients including daidzein, genistein, phenolic compounds coumaric, ferulic and gallic acid peptides -defensins, glycinin, conglycinin, and saponins.

Today I will make soya beans stew. So let's learn how it's make.



Ingredients:

50grms Soya beans 

1 medium size chopped onion

1 medium size chopped tomato 

Chopped ginger

Chopped garlic

3 bay leaf

3,4 cloves

3 cardamom 

3 black pepper

1 cinnamon 

1tbls cumin seeds

1/4 tbls turmeric

1/2 tbls coriander powder

1/2 tbls garam masala powder

Salt to taste

Oil 

Curd (optional)

Coriander leaves for garnishing


Instructions:

First soak soya beans in water



After soaking the soya bean well, squeeze out all the water by pressing it with your hands.



put some oil in the pan.



After the oil is hot, fry the soya beans.



Keep the fried soya beans aside.



Put some oil in the pan. 



after the oil is heated, add chopped onion, finely chopped Ginger Garlic, Cumin seeds, Bay Leaf, cloves, Cardamom, Black Pepper, Cinnamon, Salt, Red Chili all together.



saute everything 2,3 minutes.



Now ad chopped tomatoes.



after tomato is ripen.



 Ad fry soya beans.


Ad coriander powder, garam masala powder, saute 2,3 minutes.



Now ad curd.(curd are optional because some people liked sour and some people are not liked sour.)

so you liked sour you use curd.

Soya beans stew is ready to serve garnish with coriander leaves.




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