Ingredients (Serves 2-3)

For the Soya Keema:

1 cup soya granules (TVP – textured vegetable protein)

1 small onion, finely chopped

1 small tomato, finely chopped

1 green chili, finely chopped (optional)

1/2 teaspoon ginger-garlic paste

1/2 teaspoon turmeric powder

1/2 teaspoon red chili powder

1/2 teaspoon cumin powder

1/2 teaspoon garam masala

Salt to taste

1–2 tablespoons oil

1/4 cup water

For the Sandwich:

4–6 slices of bread (whole wheat or multigrain preferred)

2–3 tablespoons mayonnaise or Greek yogurt (optional)

Lettuce or spinach leaves (optional)

Butter or olive oil for toasting (optional)

Instructions

Prepare the Soya Granules:

Boil 1 cup of soya granules in 2 cups of water for 5–7 minutes until soft.

Drain the water and gently squeeze out excess water. Set aside.

Cook the Keema:

Heat oil in a pan. Add chopped onions and sauté until golden brown.

Add ginger-garlic paste and green chili; sauté for 1–2 minutes.

Add tomatoes, turmeric, chili powder, cumin powder, and salt. Cook until tomatoes soften.

Add the boiled soya granules and mix well.

Add 1/4 cup water and cook for 5–7 minutes on medium heat until the mixture is slightly dry.

Sprinkle garam masala at the end and mix well. Cool slightly.

Assemble the Sandwich:

Optional: Lightly toast or butter the bread slices.

Spread mayonnaise or Greek yogurt on one slice.

Add a layer of lettuce or spinach.

Spread the soya keema evenly on top.

Cover with another slice of bread.

Cut diagonally and serve hot.

Tips for the Perfect Soya Keema Sandwich

Flavor Boost: Add finely chopped bell peppers or carrots for crunch and extra nutrition.

Texture: Avoid overcooking soya granules; they should remain slightly firm.

Spice Level: Adjust chili and spices to taste; mild spices work well for kids.

Healthy Option: Use whole wheat bread and Greek yogurt instead of mayonnaise.

Quick Version: Use readymade cooked soya keema for faster assembly.

Health Benefits

High Protein: Soya is a complete plant protein, excellent for vegetarians and vegans.

Low Fat: Compared to meat keema, soya keema is lower in saturated fat.

Rich in Fiber: Whole wheat bread and vegetables add fiber, aiding digestion.

Heart-Friendly: Using olive oil and reducing mayo keeps it heart-healthy.

Bone & Hormone Support: Soya contains isoflavones which may support bone health and hormone balance.

Weight Management: High protein and fiber content promote satiety and reduce overeating.

Disclaimer:

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