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Baked Soybean Koftas
By
DK
on Aug 03, 2009
We love Koftas ( Koftas are mostly what one would call as Meatballs - but we vegetarians can't be expected to be left out behind! No way! :)) I make them in many different ways. You might wonder how I can possibly think of making these calorie rich dishes often enough? Well you can easily make them as very healthy and nutritious to boot too. Just like these Soya bean koftas here.
Not only are they simple to make (Really..you will see), they are very healthy ( baked - so almost no oil in the entire dish ), immensely nutritious (power of soy at its best) and totally yummy (even non vegetarians will love it!). All the ingredients work in harmony and my gravy is such a fast little thing to make. I wanted to showcase the Koftas more than the gravy hence kept it to bare minimal ingredients which will only compliment but not hog the limelight from the Soybean koftas.
I served them with Phulkas ( the lighter cousin's of Chapathi/Roti's which uses no oil) - the resultant lunch was hearty - great on the palate and on the health not to mention pleasing on the eyes too. They don't take much of your time, most of it is done by the steamer (instead of boiling, I steam the potatoes - preserves nutrition) and the Oven. The gravy is a child's play :) Without further adieu, lets go to the recipe
I served them with Phulkas ( the lighter cousin's of Chapathi/Roti's which uses no oil) - the resultant lunch was hearty - great on the palate and on the health not to mention pleasing on the eyes too. They don't take much of your time, most of it is done by the steamer (instead of boiling, I steam the potatoes - preserves nutrition) and the Oven. The gravy is a child's play :) Without further adieu, lets go to the recipe
Basic Information
Prep Time: 8 hours to 1 day
Cook Time: 30 min to 1 hour
Serves: 4 people
Yield: Makes around 8 koftas
Ingredients
- For the Koftas
- 1 cup Soy beans
- 1 large potato
- 1 small onion, (shallots/red onions work great.)
- 1-2 green chillies, finely sliced (or as per taste)
- few cilantro sprigs for garnish
- juice and zest of one lemon
- salt to taste
- About 1/2-1 cup of Soya chunks (Indian stores) or TVP (in US stores)
- For Simple Gravy
- 1 onion, chopped finely
- 1 tbsp ginger-garlic paste
- 1 tsp cumin seeds
- 1 tbsp tomato paste (optional)
- about 1/4-1/2 cup tomato puree
- 1/4 tsp turmeric
- 1 tsp garam masala
- 1 bay leaf
- salt to taste
Method
1
Soak the soy beans overnight. Cook them in a pressure cooker. No problems if it gets mushy. We are going to do that anyways.
2
Steam the potato in the steamer (with the skin. It has nutrition too)
3
Now mix all the ingredients for the koftas together except the soya chunks/TVP. Mash them with your hands or pulse it up in your food processor - whatever works for you.
4
If you are not able to make it into a ball and the dough seems moist, add some soy flour to thicken it up.
5
Spread the soy chunks on a plate and coat the balls with them
6
Repeat with all the balls and place them in a lightly greased baking sheet. Bake for about 10-15 minutes in an 400F oven.
7
Meanwhile in a skillet, in a 1/4 tsp oil (or skip the oil. Just place the onions and cumin on the hot skillet with some salt. The salt will bring out the moisture and help the onions cook easily. That way you cut the oil and make this dish oil free), saute the cumin seeds along with onions, ginger garlic paste and the spices together for a minute until soft.
8
Add the tomato paste (if using) and the puree.
9
Add enough water to make sufficient gravy and once it comes to a boil, thicken it up with little soy flour/cornstarch and bring it to a simmer.
10
Remove the koftas from the Oven and pour half the sauce over each of the koftas until they are soaked in the gravy.
11
Bake them for another 10 minutes and before serving pour out the remaining gravy.
Serve warm with phulkas. Tell me now - Was that difficult?
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Hi, Where can i get soy beans from? This recipe looks tempting and am looking forward to make it
wish me luck…
I dont cook normally, but I discovered some soya bean in my kitchen. so will try this recipe. will let u know how it went!
All the very best, may cooking fairy bless you with awesome koftas
–DK
Koftas looks stunning and healthy as well
Do you just crush the soy chunks to make the coating for the balls?? I have soy chunks that are pretty big. Do these need to soak before going in the oven on the balls?
hey great recipe. Can i fry koftas insted of baking
Oh yes
These look great! It might be a stretch but is there any way to make them soy free? I’m trying to limit my soy intake
I know I could probably just substitute another bean for the soy beans, but I’m not sure what to substitute for tvp
Why make a Soybean Kofta if you dont want to use soy? You can instead use vegetables like these – http://chefinyou.com/2010/06/vegetable-manchurian-recipe/. Or else search for Koftas in the site for other ideas
I tried this with navy beans instead of soybeans and koftas almost tasted like mashed potatoes, I think partially becuase soy chnks did not stick to the balls. I did not add lime zest and juice so may be it was not wet enough.
SIR IHAVE NO M/W HOW CAN I BAKED IT. GIVE ME SOME SOLUTION
This has been made in an Oven and not in microwave –DK
Just tried this recipe and it was yum! We used fresh tomatoes for the sauce, and coriander seeds rather than fresh coriander… will definitely try again!
I want to know how bake soya kofta’s in Kenwood Microvave Oven. It has microvave option at 100 degrees, 80 degrees etc. Please let me know.
Hi Sunita, I dont have a m/w oven hence I am not an authority on it, but you can try baking the koftas at 100C and keep checking in 10 minute intervals. Although I would say testing it out with these koftas is not the best thing since you are not cooking per se in the oven (the soybeans are already cooked remember?). You can try cutting bread cubes, spreading them in a baking sheet and baking them with 100C – see how long it takes and how well it bakes. based on it, you will get comfy with baking rest of the stuff too. Hope this helps –DK
Hi ,
Can I use Nutrela ( Soya chuncks) instead of Soya beans ; Please let me
Also what variation I have to do in this case
I think soya chunks will work too. For that, you would have to soak them in hot water for a while until they get soft and then do the rest of the process in the same way. Since I havent made this way myself, I am not sure if it will as hearty as beans – but i think it will taste good
I must have not cooked the soya beans well. That might be the reason. Because i could not mash it with a masher and i used the blender to grind it.
not hard at all
I tried this dish tonight. I found the kofta’s tasted raw inside. The rest was fine. The curry tasted great.
Probably the baking time was not enough – but I am surprised at the “rawness” factor – all the ingredients were already cooked before baking – cooked soybeans with cooked potatoes and onions too minuscule to make a difference – so how can it be raw?? (wondering!!)
Soyabean koftas is a fantastic idea DK, so healthy and delicious!
Wow, this sounds terrific. I keep searching for different kinds of curries(low fat) to accompany chapati everyday. This is going to be my todays menu. Will let you know how it turns out. Thanks for sharing!
Hey this is just amazingly healthy dish!!
Just loved it!! Its a real must try!
in my view that is the only dish which can provide much nutrition to a veggy in a very simple way of cooking,and i think the taste of the dish will be very rich …………….thanks for such a nice recipe
That is infact a healthy food…soyabeans n top of baking it..hmm nice ideas..
wow awesome…My son is been asking for koftas since 2 days… i just dont have soy granules. but i do have soy balls….I guess i will have to do some shopping and give ur recipe a try:) thank you…
Soy balls work too – just grind it coarsely in your food processor and u have the granules ready. – DK
Half of my family can’t eat any wheat at all. Have you ever made phulkas from a different kind of flour? The soya koftas look great!
I have made roti’s with teff flour – will post it soon. Havent made phulka though. Lemme try that and will surely update u on that
Nutritious and delicious dish. Love the way you incorporated so many different types of soy in one dish. Mouth watering pics as usual.
Wowow DK…Soya koftas looks outstanding…wat a healthy way to enjoy this delicious dish!! Great work!!!
Real nice idea to make “meatball” curry with the soy;-) We made our Vegan Chicken pops (Popcorn chicken) with the nutrela, it was great.