Aloo soya chunks kura, aloo ki sabzi

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Total Time:

45

minutes

Potato Soyabean Ki Sabzi Recipe with step-by-step pictures and a recipe video. Ask any kid, about their favorite vegetable, and almost always, the answer will be “potato”. And as I am always on the lookout to add more and more nutrition to my children’s daily meal, having just potato sabzi, is not enough. Soya chunks and potato sabzi is an urban recipe of a medium spicy gravy side dish or main course item. You can have it with roti or chapatti, both. It is a complete meal, and highly nutritious.

I came to know about soybeans through the red or green carton of “Nutrela”, and as a kid, I used to think that this itself is a vegetable, that’s been imported from some western world. However, the truth is a little different. Soya chunks are made from soybeans of course, after taking out the soy milk, the soybean is “defatted” and the byproduct soy chunks are then made from the soy meal or flour that it has least 50% of soy protein content. The same chunks can also be made from wheat and oats, but the soybean variant is the most popular and economic.

You can also see related items: Aloo Tamatar Ki Sukhi SabziIndian Spicy Potato CurryDum Aloo Recipe – Kashmiri Shahi Aloo Dum

The spongy texture makes it an ideal “vegetarian meat”, thus it is actually called “Textured Vegetable Protein”. And for the same reason, this ingredient caters largely to the Vegan food choices, as many vegans have converted their food preference from that of being a non-vegetarian previously, soya chunks provide them a feeling of comfort. Moreover, soya protein is even more nutritious than meat protein. A meal of about 50gms of soy chunks is a greater source of protein than a meal with meat, eggs, and milk. Not only that, it is rich in amino acids, Vitamin B and Omega 3 fatty acids. To extract the maximum nutrition I will recycle the stock in which I will be boiling the potato and the soy chunks, I would recommend you to do the same, but make sure you have properly washed and peeled the potato.

The curry I am making today can be made with other vegetables also, like cauliflower, diced pumpkin or cabbage. If you like you also add paneer to it. This is a fibrous, protein enriched food, that can be ideal for vegans too if you don’t use the curd. I have added the curd for the purpose of taste, if you want to make vegan, then you may add a paste of cashew nuts.

READ  छोले भटूरे बनाने की विधि !! how to make chole-bhature in hindi? step-by-step photo

I have made this in a thick gravy base, as in a typical curry; if you like you can even make it dry by using less amount of water.

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Soya Chunks and Potato Sabji

Reshu

Soya chunks and potato sabzi is an urban recipe of a medium spicy gravy side dish or main course item. You can have it with roti or chapatti, both. It is a complete meal, and highly nutritious.

3

from

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Prep Time

15

mins

Cook Time

30

mins

Total Time

45

mins

Course

Main Course

Cuisine

Indian

Servings

4

people

Calories

293

kcal

Ingredients

  

  • 4-5

    Potatoes

    medium sized

  • 50

    grams

    soya chunks

  • 2

    green chilly

    chopped

  • 2

    tsp

    Kasuri methi

  • 1

    tsp

    red chilly powder

  • 1

    tsp

    coriander powder

  • ½

    tsp

    turmeric powder

  • ½

    tsp

    garam masala

  • ¼

    tsp

    cumin seed

  • 2-3

    chopped tomato

    medium sized

  • 2

    onion

    medium sized chopped

  • 1

    tsp

    grated ginger

  • 1

    cup

    curd

  • 2

    tbsp

    oil

  • ¼

    tsp

    asafoetida

  • coriander leaves

    Finely chopped

  • mint leaves

    Finely chopped

Instructions

 

  • Wash, peel and cut potatoes into small pieces.

  • Put soya chunks in a deep bowl and soak it for 15 minutes in water.

  • Take a pan and put chopped potatoes, a glass of water and a little bit of salt, mix it well and cook potatoes till they become soft. To make the cooking fast, cover the lid and cook it on medium flame. It will take around 10-12 minutes.

  • Once the potatoes become soft add soya chunks at the end (squeeze the water from soya chunks) and cook it for 2-3 minutes. Cover the lid and keep it aside from flame.

  • Take curd in a bowl and add salt to taste, turmeric powder, coriander powder, and ½ tsp red chilly powder. Mix it well. Curd mixture is ready.

  • Take a jar put chopped onion, tomato, ginger, green chilly and grind it into a smooth thick paste by adding little water. Onion paste is ready

  • Heat oil in a pan; once the oil becomes hot add asafoetida, cumin seed, and cooks till it becomes light brown.

  • Now keep the flame low and add curd mixture, mix it well and cook for 2-3 minutes. Add onion paste at this stage to thicken the gravy and cook it on medium flame till the oil being separated from sides.

  • Once the masala gets cooked add garam masala, kasuri methi, and remaining ½ tsp of red chilly powder. Cook it on a medium flame for a minute.

  • Lastly, add boiled potato and soya chunks with stock water in which potato/ soya was boiled. Mix it well. Adjust the gravy by adding water and bring it to boil.

  • Add freshly chopped coriander leaves, chopped mint leaves and mix it well.

  • Serve hot with roti, naan, parantha or rice

Video

Nutrition

Serving:

1

person

Calories:

293

kcal

Carbohydrates:

45

g

Protein:

13

g

Fat:

7

g

Sodium:

405

mg

Potassium:

1359

mg

Fiber:

11

g

Sugar:

9

g

Vitamin A:

440

IU

Vitamin C:

51

mg

Calcium:

179

mg

Iron:

10.7

mg

Keyword

Indian Food, sabzi

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Equipment Used:

Prestige Pan, Prestige Induction

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चटपटी सोया आलू की सुखी सब्जी | Soya Aloo Sabji Recipe | Dry Sabzi for Dinner | Indian Soya Potato


Ingredients
1Potatoes
2Soya
3Asafoetida
4Turmeric Powder
5Coriander Powder
6Dried Red Pepper
7Red Chilli Flakes
8Salt
9Coriander Powder
10Garlic
This sumptuous Soya Methi Garlic Naan made of fenugreek leaves and soya flour is not only rich in iron and low in calories, but also more enjoyable, with loads of garlic that not only imparts a nice flavour but also aids in reducing blood pressure.
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