PROTEIN PLATTER

When we think of protein mostly we think about meat and dairy, but while thinking of that
tons of Dals, beans and non-dairy products are left out from the race of getting protein. So
today we will be getting into the depths of very tasty and amazing food which we can create
without the help of any meat or dairy products. I will be making a complete platter of
different type of food with lots of spices and with a lot of flavours in it.
I will be listing ingredients according to the recipe.

Kumauni Black bean dal with Jeera rice

Ingredients:-
1. BLACK SOYA BEAN (soaked ) -½ cup
2. Wild mustard – ½ tsp..
3. Coriander powder - 1 tsp.
4. Turmeric - ¼ tsp.
5. Green chilli- 2
6. Cumin - 1 tbsp
7. Red chilli powder – ¼ tsp.
8. Kashmiri red chilli powder -¼ tsp.
9. Asafoetida -1/8 or pinch
10. Garlic - 3 clove
11. Garlic paste- ½ tsp.
12. Rice flour-1tsp.
13. Mustard Oil - 2 tbsps.
14. Salt to taste

Procedure for black soy bean dal :-

 Blend the soaked black soy bean to fine paste.
 Take cast iron wok, add 2 cup of water and Bring it to boil.
 Add soya bean paste in the wok. Stir it, after 1 min
 add spices turmeric ¼ tsp..,
 coriander powder1tsp., salt ½ tsp.. ,
 fine 1 chopped green chilli
 rice flour .cook it for 20 minutes in low heat and stir it in between .
 Take tadka pan and add oil 2tbsp in the pan
 heat it on high flame
 add garlic clove asafoetida 1/8 tsp.. (or pinch )
 cumin 1tsp.
 Wild mustard1/2 tsp..
 Green chilli slit.
 After popping, turn off flame and add Kashmiri red chilli powder and immediately add it to black soy
bean in the wok. And close the flame completely.

FOR JEERA RICE-

1. BAY LEAF- 1
2. Cinnamon piece 1 inch
3. Cloves -2
4. Green cardamom -2
5. Jeera (cumin seeds) - 1 tsp..
 6. Water- 1cup
7. Rice of your choice socked ( I am using basmati rice)- ½ cup
8. Salt – ¼ tsp.
9. Oil 2 tsp.
10. Rice -1/2 cup
11. Coriander leaves 2 2 tbsp.

Jeera rice procedure:-

 Firstly, in a cooker heat 1 tsp. oil and splutter

 Then add Cumin seeds. 1 tsp.
 BAY LEAF- 1
 Cinnamon piece ½ inch
 Cloves -2
 Green cardamom -2
 Now add ½ cup basmati rice (soaked 20 minutes) and sauté for a minute.
 Add 1 cup of water, ¼ tsp.. salt and mix well.
 Cover and pressure cook for 2 whistles. In medium flame
 Finally, add 2 tbsp. coriander leaves and enjoy jeera rice with dal.

Chana Dal Soya Jackfruit Kebab with Green Mint and

Coriander Chutney

Ingredients :-
1. Boiled chana dal- 1 cup

2. Jackfruit 250 grams (1 cup)

3. Soya chunks socked and water removed - ½ cup

4. Brown onion paste ½ tsp..

5. Onion 2 finally chopped

6. Ginger- 1 inch finely chopped

7. Garlic – 12 cloves finely chopped

8. Black pepper – 1tsp.

9. Black cumin seeds 1 tsp..

10. Cloves – 4

11. Green chilli 2

 12. Green cardamoms- 2

13. Stone flower – 1tsp.

14. Nutmeg - ¼ tsp..

15. Black cardamoms 1

16. Oil for cooking as required

17. Salt as taste

For green mint and coriander chutney:-

1. Coriander 1 cup

2. Green chilli 2

3. Mint – ½ cup

4. Garlic – 5 cloves

5. Tomato 1 medium size

6. Ginger ½ inch

7. Salt ½ tsp.

8. Ice cube 3

9. Soya milk 1 tsp–

Recipe for kebab

 Take a tawa or a pan add spices – black pepper, green cardamom, black cardamom, stone flower,
nutmeg and cloves and toast them for 4 to 5 mins until smoking in medium heat. And make a fine
powder

 Take a blender and add boiled jackfruit and blend it and keep it aside

 Blend boiled chana dal and keep it aside.

 Blend soaked soya chunks and keep it aside

 Now add dal, soya chunks and jackfruit to a bowl.

 Put ginger, garlic finally chopped

  Add fried onion paste

 Finely chopped onion with finely chopped green chilli and spice blend we made before with 1 tbsp. of
salt in it.

 Mix it well until completely Homogenised and put aside.

 Now take a tawa or a pan and add vegetable oil 2 tbsp. and heat it in medium flame. For 2 mins

 Now make balls or a patty from the mix we made before and put it on hot oil.

 Do not move it for until 5 mins until you get a colour on one side

 Now turn the kebab to cook and give colour from other side for next 5 mins

 Here you kebab is done

Recipe for chutney –

 Take a blender jar and add coriander, ginger, garlic, mint, green chilli, with ½ tsp.. of salt

 Add 3 ice cube in it with blending so mint doesn’t lose its colour while blending

 As we know green vegetables are sensitive to heat a lot and have tendency to lose colour in blending as
while blending it produces heat

 Take it out in the bowl of your choice and add soy milk ½ tbsp. in it

 Here your delicious chutney is done

 Server kebab with sliced onion and lemon and chutney

Crispy sweet-chilli ginger garlic tofu with soya sauce and soya mayonnaise
salad

Ingredients for Crispy chilli ginger garlic tofu:-

1. Tofu 200 gms
2. corn starch 2 tbsp
3. vegetable oil ½ tbsp.
4. Sesame oil ½ tbsp
5. Ginger finely chopped 5 cloves
6. Garlic finely chopped ½ inch
7. Onion 1 small diced
8. Cabbage ½ cup
 9. Soya sauce 1tbsp
10. Red Chilli paste 2 tsp
11. Salt to taste
12. Honey 1 tbsp.
13. Sesame seed 1 tbsp.

Recipe:-
 Take napkin and place it around the tofu to adsorb water for 10 mins
 Slice it in cubes and add corn-starch and gently toss it around so it gets an even coating.
 Take a large pan and add sesame oil and vegetable oil and get it to medium high heat.
 Once oil is heated add tofu to the skillet and it let light brown on all side.
 Once it gets all light brown add ginger garlic chopped and toss it gently.
 Then after 1 min add onion
 Then add cabbage and toss
 Add soya sauce with honey toss it and serve it hot

Soya mayonnaise salad ingredients

1. Cabbage fine sliced ½ cup
2. Onion small 1 sliced
3. Carrot 2 inch finely sliced
4. Salt ½ tsp.
5. Black pepper ½ tsp.
6. Homemade mayonnaise 1 tbsp

Recipe:-

 Take cabbage, onion and carrot add it in a bowl add soya milk mayonnaise
 Stir it gently
 Add salt pepper 1 tsp. each
 serve it with Crispy sweet-chilli ginger garlic tofu.

Serve it in a platter and enjoy a protein rich food without any use of dairy or meat

Thank you