Month: July 2013

Minced Soya Pieces with Cabbage

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As I had stated in a previous post, soya is a good source of proteins and carbohydrates. It can be used as a substitute of red meat and it is very nutritious.

In this recipe, the soya pieces are smaller and the end result resembles minced meat. The brand I will use is Proya but of course you are at liberty to use whichever brand you love.

Ingredients: (Serves 1)


  • 1/2 cup minced soya pieces
  • 1/2 cup chopped cabbage
  • 1 carrot
  • 1 onion
  • 3 garlic cloves
  • 1 tomato
  • Salt
  • Cooking oil
  • Garam masala
  • Royco/curry powder

Preparation:

  1. Heat oil in a sauce pan then saute the onion and garlic.
  2. Add the carrot, tomato, salt and garam masala then cook for about three minutes.
  3. Add the minced soya pieces and cook on low to medium heat for about ten minutes. Stir regularly to avoid sticking.
  4. In a small bowl, mix one tablespoon of royco with half a cup of water then pour into the saucepan.Stir then cook for three minutes.
  5. Add the chopped cabbages and cook for about five minutes.
  6. Serve.

If you use curry powder, you do not need to mix it with water in a bowl before adding to the saucepan. You can also include cayenne pepper to make it spicy.

This dish is very simple to prepare and delicious. It can be served with rice, chapati, sima, matoke or even mashed potatoes.

Enjoy your meal.

Meatless Pilau with Potatoes

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Rice dishes are popular and loved everywhere. They can be cooked with various ingredients like vegetables, beef, mutton or chicken. Also, there are many people who are vegetarians and do not consume any meat, be it red or white meat.

Pilau is a rice dish which can be cooked either with meat or without. All it takes is a little creativity and you will have a delicious meal on your dining table. Therefore, this pilau recipe I am sharing does not contain any meat but is still as good as the more popular one.

Ingredients:

  • Washed rice
  • Pilau spices, either whole or ground
  • Crushed fresh garlic
  • Crushed fresh ginger
  • Potatoes, cubed
  • Salt
  • Cooking oil

A satchet of whole pilau is composed of dried cumin seeds, cinnamon, black pepper, cardamon and other spices. A small amount is taken then using a small mortar all the spices are crushed together with the fresh garlic and ginger.

Preparation:

  1. Put oil in a sauce pan and place on heat to warm it.
  2. Add the mixture of crushed spices, garlic and ginger to the oil. Cook for about two minutes.
  3. Add the potatoes and cook for a further five minutes then pour in enough water to cook the rice.
  4. Add salt then bring to a boil. Add the rice and cook till the rice is done and all the water has been absorbed. 
  5. Serve.

Pilau may be served with any type of vegetable salad. The salad helps in making the meal balanced by providing other nutrients like Vitamins. It may also be served with any type of soup or stew, all of which depends on one’s desire. 

Green Grams Stew

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Green grams are also referred to as mung beans. They have many health benefits and are widely grown and consumed in various parts of the world.

They are a common meal on my table not just because of their nutritional value but because they are easy to cook and can be served with many of my other favourite main dishes.

For this meal, we will need:

  • 1/4kg boiled green grams
  • 3 carrots
  • 3 tomatoes
  • 1 large onion
  • Garlic, either crushed or finely chopped
  • 1 bell pepper
  • 1 cayenne pepper
  • Garam masala/ground cumin seeds
  • Royco (optional)
  • Salt

Preparation:

  1. Heat oil in a sauce pan then saute the onions for three minutes.
  2. Add the garlic, bell pepper and cayenne pepper and cook for another three minutes.
  3. Add the garam masala or cumin seeds and carrots. Mix well then cook for one minute.
  4. Add the chopped tomatoes and salt and cook until the tomatoes are done.
  5. Add the boiled green grams then mix. Let them cook for five minutes so that all the ingredients combine well. Mix royco & water in a bowl and pour it in for the soup.
  6. Serve.

Health Benefits of Green Grams

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Green grams or mung beans supply many nutrients to the body. They provide proteins which assist in the production of blood cells and antibodies that protect the body from diseases. They aid in repairing worn out tissues and in helping the body perform vital functions like transporting molecules.

Green grams also provide the body with fiber that helps in digestion thereby preventing constipation, as well as lowering the amount of bad cholesterol in the blood. They also supply iron required for transporting oxygen to various body parts and improving the energy levels.
Green grams are rich in other minerals like calcium, sodium, magnesium, zinc, phosphorous and potassium. These nutrients aid in bone development and density. They help in maintaining strong teeth and reducing the chances of high blood pressure and colon cancer.

Green grams also provide Vitamins B, C & K. Vitamin B helps improve the performance of the immune system and in metabolism. It takes part in the development of new blood cells and helps improve the appearance of the hair and skin.
Vitamin C helps protect the body from infections. It assists in reducing the risks of high blood pressure by ensuring adequate supply of blood to vital body organs, that is, the brain, heart and eyes. Lack of Vitamin C in the diet causes cataracts, a condition affecting the functioning of the eye lens. 
Vitamin K, the other important nutrient provided by green grams, is used in the production of proteins. It helps in development of bone density and assists in blood clotting.