Soya matar sabji recipe – how to make dry soya matar sabzi

Soya Chunks Curry (called soybean ki sabji in Hindi) is the favorite soya chunks recipe of my kids, they just love it. Soya granules, soya chunks, or soybean badi is a high protein health food and a recommended option for vegans for their protein needs.

There are many health benefits of soybean. For this reason, regular soybean intake may alleviate the symptoms of menopause and reduce the risk of prostate and breast cancer. Moreover, soy protein is even more nutritious than meat protein.

The Soybean is:

  • High in protein.
  • High in fiber.
  • Cholesterol free.
  • Low in saturated fat.
  • A source of amino acids, Vitamin B, and Omega 3 fatty acids.
  • A source of antioxidants and so on.

How to make Soya Chunks Curry

This is a summary. Be sure to scroll to the recipe card below for complete instructions.

  • Make a smooth paste of tomatoes, ginger, and green chilies.
  • Boil soya chunks for 3 minutes, let them cool and squeeze out the excess water. Next, coat with gram flour. Boiling removes impurities and raw smell.
  • Shallow fry soya granules, onion, and capsicum.
  • Saute whole spices with onion in oil. Add onion and saute until translucent.
  • Add the paste, dry spices, and cook until oil separates from the spices.
  • Now, add soya chunks, capsicum, onion, and water. Cook for 5 to 8 minutes.

Ingredients

This is a summary. Be sure to scroll to the recipe card below for complete instructions.

  • soya chunks (buy good quality soya chunks)
  • whole spices (bay leaf, cardamom, cinnamon, mace, black cardamom, clove, black pepper seeds, and cumin seeds)
  • dry spices (ground coriander, ground turmeric, ground kashmiri red chili, and ground black pepper)
  • dried fenugreek leaves (for flavor)
  • salt, vegetable oil
  • and for the veggies:
    • tomato, ginger, garlic, green chili, onion, and capsicum
  • optional (garam masala to give it a punch, mango powder to add pleasant sweet-sour aroma)

Nutrition Facts

Soya Chunks Curry (Protein+Vegan) | Soybean Ki Sabji Recipe

Amount Per Serving

Calories 284

Calories from Fat 99

% Daily Value*

Fat 11g

17%

Saturated Fat 8g

50%

Sodium 1344mg

58%

Potassium 319mg

9%

Carbohydrates 26g

9%

Fiber 10g

42%

Sugar 10g

11%

Protein 22g

44%

Vitamin A 1221µg

24%

Vitamin B6 1mg

50%

Vitamin C 38mg

46%

Vitamin E 1mg

7%

Vitamin K 10µg

10%

Calcium 162mg

16%

Copper 1mg

50%

Iron 6mg

33%

Magnesium 28mg

7%

Phosphorus 51mg

5%

Zinc 1mg

7%

* Percent Daily Values are based on a 2000 calorie diet.

A Few Final Thoughts

These points are also available in the recipe card so that you can print them:

  • If you ask any kid, about their favorite vegetable, chances are you will hear something with potato. For example, aloo gobhi, aloo ka parantha, jeera aloo, aloo sandwich, and so on. Therefore, if your kids are fond of potatoes, you can also add potatoes in this soya chunks masala so that they get both carbs and protein. If you are cooking for a diabetic, or are on keto diet, skip potato.
  • Garam masala can be added to give it a punch.
  • You can also add mango powder that improves digestion and fights acidity. Consuming mango powder on a regular basis, by adding it to your dishes, may help you in improving your digestive system.
READ  पोहा चिवड़ा रेसिपी | poha chivda in hindi | पोहा मिक्सचर | पोहा चिवड़ा कैसे बनाएं

If you are looking for more curry recipes, you’ll love:

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Recipe Card For Soya Chunks Curry

Soya Chunks Curry (Protein+Vegan) | Soybean Ki Sabji Recipe

The soya chunks recipe is a vegan, high protein, and fiber-rich health food and a recommended option for vegans for their protein needs.

5

from 1 vote

Print Recipe

Pin Recipe

Prep Time:

15

minutes

Cook Time:

30

minutes

Total Time:

45

minutes

Servings:

5

people

Calories:

284

kcal

Author:

Pradeep Mamgain

SERVINGS

Hover the mouse pointer over the number displayed adjacent to the “Servings:” label above to invoke a slider; use the slider to adjust the values of the ingredients according to the specified servings.

Note: 1 cup = 250 ml | 1 tbsp = 15 ml | and 1 tsp | 5 ml

Ingredients

  • 250

    gram

    tomato

  • 15

    gram

    ginger

  • 5

    cloves

    garlic

    finely chopped

  • 2

    green chili

    chopped

  • 200

    gram

    soya chunks

  • 16.25

    gram

    salt

    3.25

    tsp

  • 27

    gram

    gram flour

    3

    tbsp

  • 50

    gram

    vegetable oil

    5

    tbsp

  • 100

    gram

    onion

    cut in layers

  • 70

    gram

    onion

    finely chopped

  • 100

    gram

    capsicum

  • 1

    bay leaf

  • 1

    black cardamom

  • 1

    cinnamon

    stick

  • 1

    mace

  • 4

    clove

  • 4

    black pepper seeds

  • 2.5

    gram

    cumin seeds

    1

    tsp

  • 2

    gram

    ground turmeric

    1

    tsp

  • 3

    gram

    ground kashmiri red chili

    1.5

    tsp

  • 3

    gram

    ground black pepper

    1

    tsp

  • 2

    gram

    ground coriander

    1

    tbsp

  • 1.5

    gram

    fenugreek leaves

    1

    tbsp | dry

Instructions

  • Take a jar; put

    250

    g tomatoes,

    15

    g ginger, and

    2

    green chillies. Grind to make a smooth paste.

  • Add

    200

    g soya chunks in the boiling water, add

    5

    g salt and then boil it for 3 minutes. Strain and rinse with cold water thoroughly. Squeeze out the excess water. Add gram flour on soya chunks, mix, and coat well.

  • Heat

    20

    g oil in a pan. Add soya chunks and shallow fry them. Keep aside.

  • Heat

    10

    g oil in a pan. Add

    100

    g onion (cut in layers) and

    100

    g capsicum. Saute until onions turn translucent. Keep aside.

  • Heat

    20

    g oil in a pan. Add bay leaf, black cardamom, cinnamon, mace, cardamom, cloves, and black pepper seeds. Saute for 30 seconds.

  • Add

    2.5

    g cumin seeds,

    5

    cloves of garlic, mix well and then add

    70

    g finely chopped onion. Saute until onions turn translucent and then add

    1.5

    g salt. Stir fry for 1 minute.

  • Add the mixture we prepared earlier. Add

    2

    g turmeric powder,

    3

    g kashmiri mirch powder,

    3

    g black pepper powder,

    2

    g coriander powder, and then add

    10

    g salt. Cook until the mixture gets separated from the oil. If required, add a little bit of water.

  • Add soya chunks and mix well. Add fried onion and capsicum. Add

    500

    ml of water. Sprinkle

    1.5

    g fenugreek leaves.

  • Cook for 5-8 minutes on low-medium flame and then sprinkle chopped coriander leaves.

NOTES

  • If you ask any kid, about their favorite vegetable, chances are you will hear something with potato. For example, aloo gobhi, aloo ka parantha, jeera aloo, aloo sandwich, and so on. Therefore, if your kids are fond of potatoes, you can also add potatoes in this soya chunks masala so that they get both carbs and protein. If you are cooking for a diabetic, or are on keto diet, skip potato.
  • Garam masala can be added to give it a punch.
  • You can also add mango powder that improves digestion and fights acidity. Consuming mango powder on a regular basis, by adding it to your dishes, may help you in improving your digestive system.

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Nutrition

Calories →

284

kcal

|

Carbohydrates →

26

g

|

Protein →

22

g

|

Fat →

11

g

|

Saturated Fat →

8

g

|

Sodium →

1344

mg

|

Potassium →

319

mg

|

Fiber →

10

g

|

Sugar →

10

g

|

Vitamin A →

1221

µg

|

Vitamin B6 →

1

mg

|

Vitamin C →

38

mg

|

Vitamin E →

1

mg

|

Vitamin K →

10

µg

|

Calcium →

162

mg

|

Copper →

1

mg

|

Iron →

6

mg

|

Magnesium →

28

mg

|

Phosphorus →

51

mg

|

Zinc →

1

mg

This nutritional information is approximate and is calculated using an online nutrition tool. It is based on 1 serving.

Did you make this recipe?

Mention @sizzlecious or tag #sizzlecious


Soyabean, रेस्टोरेंट स्टाइल सोयाबीन की सब्जी। Restaurant Style Soya Curry | Soyabean Ki Sabji


Soyabean, रेस्टोरेंट स्टाइल सोयाबीन की सब्जी। Restaurant Style Soya Curry | Soyabean Ki Sabji
Soya chunks
soyabean ki sabzi
soya curry
soyabean ki bhaji
soya bean recipe

Doston aaj hum bilkul Restaurant style m soyabean ki sabji banayenge ye bhot hi tasty banti hai. Aap ise jarur try krna ☺
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NOTE:
1 Cup 250 ml
1 Tbsp 15 ml
1 Tsp 5 ml
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