D03 · Dinner · Delhi and wider North India
Soya Keema Matar
A North Indian keema made with soy granules: the spiced onion-tomato masala and green peas give a texture close to the meat version, at a fraction of the fat.
- Region
- Delhi and wider North India
- Diet
- Strictly vegetarian, egg-free
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Time, as written
- Prep 10 min · Cook 20 min · Total 30 min
- Serves
- 3
- Difficulty
- Easy
- Status
- Adaptation — soy granules in place of minced meat
- Good for
- Quick dinner, tiffin, roti rolls
Nutrition
High protein| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Keema only (about 220 g) | 205 | 19 g | 19 g | 5 g | 1 g | 8 g | 6 g | 9.0 g |
| Dinner plate: keema, 1 roti, salad | 345 | 23 g | 46 g | 6 g | 1 g | 14 g | 8 g | 7.0 g |
Headline figures are for the full plate as served, with its stated roti, rice or bhakri; the dish alone is shown in the table.
Tier: High protein. Soy granules use a typical label — verify against the brand used. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Plate
Method
Soak soy granules in 300 ml hot water for 10 minutes. Drain, rinse in cold water and squeeze out all the liquid.
Heat oil; add bay leaf and cumin, then onion. Cook 7–8 minutes until golden brown — this gives the keema its depth.
Add ginger-garlic paste and chillies for 1 minute; add tomato purée and spices. Cook 5 minutes until oil separates.
Add the granules and stir 3 minutes so they absorb the masala.
Add peas, whisked curd and 100 ml water. Cover and cook 5 minutes until the peas are tender and the keema is moist but not wet.
Finish with garam masala and coriander. Serve with roti and salad.
Protein optimisation
- Where the protein comes from
- Soy granules supply 14 g per serving; peas 3 g; curd and vegetables 1.5 g.
- Boost
- Crumble 50 g paneer per serving in at step 5 for a "keema-paneer" (+9 g protein, +130 kcal, +10 g fat).
Variations, serving and storage
- Regional
- Hyderabadi style — add 1 tsp each poppy-seed and cashew paste and a handful of mint.
- Serve as keema pav with a whole-wheat pav, or rolled in a roti with onion and chutney.
- Storage
- 3 days refrigerated; freezes 1 month.
- Food safety
- Reheat until steaming throughout.
- Meal prep
- Excellent.
Allergens
Soy, milk (curd); gluten (roti)
Labels: High protein · Quick · Lower-fat · High fibre · Whey-free · No added sugar · Meal-prep friendly