Soya Keema Toast (Crumbled Soy Toast)
Ingredients
For the soya keema (crumbled soy “mince”)
- 1 cup dry soya chunks (dried soy protein pieces) or soya granules
- ½ medium onion, finely chopped
- ½ cup bell pepper, finely chopped
- ½ cup tomato, finely chopped
- 2 garlic cloves, minced
- 1 tsp olive oil
- ½ tsp cumin
- ¼ tsp turmeric
- ½ tsp coriander powder (ground coriander seed)
- ½ tsp chili powder
- ½ tsp garam masala (Indian warming spice blend)
- 2 tbsp tomato sauce
- Salt, to taste
For assembling
- 4 slices high-protein bread
- ½ cup grated mozzarella cheese
- 2 tbsp chopped fresh cilantro (coriander leaves)
- Chili flakes, optional
Method
- Rehydrate the soya. Soak the soya in hot water for 10–15 minutes, then drain thoroughly and squeeze out excess water.
- Mince it. Finely chop or pulse the soya until it resembles keema (a minced/crumbled texture).
- Sauté the onion. Heat oil in a pan over medium heat. Add onion and sauté for 2–3 minutes, then add garlic and cook for 30 seconds.
- Add vegetables. Add bell pepper and tomato and cook until softened.
- Spice it. Add cumin, turmeric, coriander powder, chili powder, garam masala (Indian warming spice blend) and salt.
- Cook the keema. Add the prepared soya and cook for 4–5 minutes. Stir in tomato sauce and fresh cilantro, then cook until fairly dry.
- Assemble. Lightly toast the bread, spread the soya keema evenly over each slice, and top with grated mozzarella.
- Bake. Sprinkle with chili flakes and dried herbs if desired, then bake or air-fry at 375°F / 190°C for 5–8 minutes, until the cheese is melted and lightly golden.
- Serve. Garnish with fresh cilantro and serve hot.
Nutrition (approx. per toast; values vary with brands, portions and cooking methods)
| Per Toast | |
|---|---|
| Calories | ~220 kcal |
| Protein | ~15 g |
| Carbohydrates | ~20 g |
| Fat | ~8 g |
Tips
- For a lower-calorie version, use less cheese or a reduced-fat cheese.
- For an even higher-protein version, choose bread with 5–7 g protein per slice.
Step-by-step photos
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