The Soya Story

Soya Recipes

Tofu Muttar Panir

Traditionally made with Indian curd cheese, this recipe works well with tofu. Serve hot with rice, lentil dahl and chapattis for a real feast!

• 1 block plain firm tofu (about 225g/8oz)
• 1 tbsp oil (plain sunflower or vegetable – not olive oil) OR 2-3 squirts low-cal spray

• 2½cm/1 inch piece fresh ginger, coarsely grated
• 1 tsp turmeric powder
• ½-1 tsp chilli powder, according to how hot you like your curry
• 1 tsp cumin seeds
• 2 green cardamoms, skinned
• 2½cm/1 inch piece cinnamon, broken

• 2 tbsp curry paste or powder of your choice
• 1 tbsp plain oil (not olive)
• 2 onions, finely chopped
• 1 tsp poppy seeds
• 1 tsp mustard seeds, black or brown
• 1 tsp salt
• 300g/10oz fresh or frozen peas
• 4 tomatoes, chopped (fresh or whole tinned)
• 300ml/10fl oz water
• 1 tsp garam masala
• 1 tbsp lemon juice

1. Drain tofu well on kitchen paper or a clean tea towel and press quite firmly. This mops up excess water.
2. Chop tofu into 12 chunks.
3. Fry in the oil or low-cal spray until golden on all sides.
4. Drain and let it cool. Set aside.
5. If using spices, grind ginger, turmeric, chilli, cumin, cardamoms and cinnamon, adding a little water to form a paste.
6. Fry onions, poppy seeds and mustard seeds until golden.
7. Add curry paste (either from the recipe or ready-made) and salt. Fry for 2 minutes.
8. Add peas and tomatoes and stir-fry for a few minutes, add water then cover and cook until peas are tender.
9. Add tofu cubes and stir in gently but well so they soak up the flavours and are coated with the sauce.
10. Before serving, sprinkle the curry with garam masala and lemon juice.

The Soya Story - Contents

• Introduction
• History


• Soya: the superbean! - The nutritional power of soya


• Soya: the health protector - The health effects of soya
• Phytoestrogens
• Heart health
• Blood pressure
• Diabetes and CVD
• Diabetes
• Menopausal symptoms
• Bone health
• Breast cancer
• Prostate cancer
• Endometrial cancer
• Colon cancer
• Brain power
• Soya-based infant formula
• Thyroid function
• Allergies
• Soya production
• Summary
• References


• Soya: a global threat? - How soya impacts the environment


• Bean cuisine! - An introduction to cooking with soya
• Ingredients
• Tofu Manufacturers
• Stockists


• Soya recipes
• Nutty Walnut Granola Crunch
• French toast
• Pancakes – Sweet or Savory
• Instant Tahini and Miso Sauce
• Andy’s Tofu Scramble
• Edamame, Pea & Mint Soup
• Miso Soup
• Oriental Bean Salad with Sweet Chilli, Lime & Coriander Dressing
• Tofu Satay Skewers
• Asparagus and Cheatin’ Meatie Spears with Vegan Hollandaise Sauce
• Tofu Muttar Panir
• Tempeh & Mushroom Pie
• Sticky Tofu Stir-fry
• Supersonic Noodles
• Smokey Stuffed Baked Potatoes
• Tofu burgers
• Martin Shaw’s Chilli Non-Carne
• Creamy Baked Cheesecake
• Raspberry & Almond Syllabub
• Chocolate Mousse


• Bean in the kitchen

Resources:

The Soya Story
Read the online version of our guide to soya
Download the pdf
Buy the guide

The Safety of Soya
Read our fully-referenced soya fact sheet
Download the pdf
Buy the factsheet

Soya-Based Infant Formula
A safe alternative to cow's milk formula
Download the pdf

The Soya Saga
Should we be running scared or welcoming this little bean into our hearts and stew pots?
Read this article on soya from VeggieHealth issue 4

Myth-Busting
The VVF examines the soya scare-mongering stories and investigates what, if any, scientific basis there is behind them

Soya and the Environment
Soya farming is devastating the Amazon, but where does all the soya go? It's not for human consumption…

FAQs
What worries you most? Read some of our most frequently asked nutritional enquiries

Soya research
Read the scientific evidence for yourself…