soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy |
by Tarla Dalal

soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | with 33 amazing images.

soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy is a protein rich accompaniment to whole wheat rotis and Parathas. Learn how to make soya mutter masala curry.

To make soya matar sabzi, combine the soya chunks, salt and 1 cup of hot water in a bowl and keep aside to soak for 10 minutes. Discard the drained water and keep the squeezed soya chunks aside. Combine the curds, besan, milk and ¾ cup of water in a deep bowl, whisk well till no lumps remain and keep aside. Heat the oil in a non-stick kadhai and add the cumin seeds. When the seeds crackle, add the asafoetida, ginger-green chilli paste, garlic paste and onions and sauté on a medium flame for 1 to 2 minutes. Add the tomatoes, turmeric powder, chilli powder and coriander-cumin seeds powder, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Lower the flame, add the curd-beasn mixture and ½ cup water, mix well and cook on a slow flame for 1 minute, while stirring continuously. Add the soya chunks, green peas, sugar and salt, mix well and cook on a slow flame for 1 minute, while stirring once in between. Serve immediately.

Chunky, mealy soya nuggets and juicy green peas simmered in a tangy curd-based gravy, the soya matar ki sabji is an exciting way to add soya to your meal.

While the curds-besan mixture gives the soya mutter masala curry a kadhi like flavour, the addition of onions, tomatoes and spice powders makes this semi-dry subzi all the more exciting. Try it once, and you will be happy to see this flavourful soya chunks gravy preparation rise to the top of the popularity chart at home.

This healthy soya matar sabzi is brimming with protein which nourishes each and every cell of our body. It is rich in fibre , which means that it will keep you full for long hours. Weight-watchers can include this sabzi in their diet once a week. The onions and tomatoes are also a source of antioxidant allicin and lycopene respectively, which will help to reduce inflammation in the body and safeguard our cells against harmful free radical damage.

Tips for soya matar sabzi. 1. Once the soya chunks have been soaked, drained and squeezed thoroughly at step 1, use them immediately to make this sabzi, else the soya chunks might break if kept for too long. 2. Ensure that the besan has mixed very well with the curd. 3. After adding this curd-besan mixture to the sabzi at step 6, ensure to cook on a slow flame to avoid the curd from splitting.

Enjoy soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | with step by step photos.

Soya Matar ki Sabzi, Soya Mutter Masala Curry

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Soya Matar ki Sabzi, Soya Mutter Masala Curry recipe - How to make Soya Matar ki Sabzi, Soya Mutter Masala Curry

For Soya Mutter ki Subzi
1/2 cup soy chunks (nuggets)
1/2 cup boiled green peas
1/4 cup curd (dahi)
2 tsp besan (bengal gram flour)
2 tbsp milk
2 tbsp oil
1/2 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1 tsp ginger-green chilli paste
1/2 tsp garlic (lehsun) paste
1 cup finely chopped onions
1 cup finely chopped tomatoes
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1/2 tsp coriander-cumin seeds (dhania-jeera) powder
1/2 tsp sugar
salt to taste

Method
For soya mutter ki subzi

To make soya matar ki sabzi, combine the soya chunks, salt and 1 cup of hot water in a bowl and keep aside to soak for 10 minutes. Discard the drained water and keep the squeezed soya chunks aside.
Combine the curds, besan, milk and ¾ cup of water in a deep bowl, whisk well till no lumps remain and keep aside.
Heat the oil in a non-stick kadhai and add the cumin seeds.
When the seeds crackle, add the asafoetida, ginger-green chilli paste, garlic paste and onions and sauté on a medium flame for 1 to 2 minutes.
Add the tomatoes, turmeric powder, chilli powder and coriander-cumin seeds powder, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Lower the flame, add the curds-beasn mixture and ½ cup water, mix well and cook on a slow flame for 1 minute, while stirring continuously.
Add the soya chunks, green peas, sugar and salt, mix well and cook on a slow flame for 1 minute, while stirring once in between.
Serve the soya matar ki sabzi immediately.

Handy tip:

Once the soya chunks have been soaked, drained and squeezed thoroughly at step 1, use them immediately to make this subzi, else the soya chunks might break if kept for too long.

Nutrient values (Abbrv) per serving

Energy	183 cal
Protein	7.3 g
Carbohydrates	12.9 g
Fiber	4.8 g
Fat	10.8 g
Cholesterol	3.2 mg
Sodium	13.6 mg

Click here to view calories for Soya Matar ki Sabzi, Soya Mutter Masala Curry

Soya Mutter ki Subzi Video by Tarla Dalal

Soya Matar ki Sabzi, Soya Mutter Masala Curry recipe with step by step photos

If you like soya matar sabzi

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For soya matar sabzi

To make soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy, take 1 cup of hot water in a bowl.
Add soya chunks.
Add little salt.
Cover with a lid and keep aside for 10 to 12 minutes.

After 10 minutes, drain the soya chunks using a strainer. Discard the water.
Squeeze the soya chunks with your hands and keep aside. Squeezing the soya chunks well is very important. Also once the soya chunks have been soaked, drained and squeezed thoroughly, use them immediately to make this subzi, else the soya chunks might break if kept for too long.
Then we need to make curd-besan mixture. For that take curd in a bowl.
Add besan.
Add milk so it easy to whisk.

Mix well using a whisk.
Add 3/4 cup of water to get the required consistency.
Mix well using a whisk till no lumps remain and keep the mixture of soya mutter masala curry aside.
To make soya matar sabzi, heat the oil in a non-stick kadhai.
Add the cumin seeds.

When the seeds crackle, add the asafoetida.
Add ginger-green chilli paste. You can use finely chopped ginger and green chillies if you wish to.
Add garlic paste.
Add finely chopped onions.
Sauté on a medium flame for 1 to 2 minutes.

Add the tomatoes.
Add the masalas to make soya mutter masala curry. First add turmeric powder.
Add chilli powder. You can increase or decrease the quantity as per your taste.
Add coriander-cumin seeds powder.
Mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally so thte onions and tomatoes do nit stick to the bottom of the pan.

Lower the flame, add the curds-beasn mixture.
Add ½ cup water.
Mix well and cook on a slow flame for 1 minute, while stirring continuously so that the curd doesn’t split.
Add the soya chunks to make soya matar ki sabji.
Add the boiled green peas.

Add little sugar to balance the flavour.
Add salt.
Mix well and cook on a slow flame for 1 minute, while stirring once in between.
Serve soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy immediately.

tips for soya matar sabzi

Soya ki Sabzi is rich in Vitamin C, Phosphorus, Thiamine, Fiber, Folic Acid.
1. Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 42% of RDA.
2. Phosphorus : Phosphorous works closely with calcium to build bones. 24% of RDA.
3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
4. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 19% of RDA.
5. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 15% of RDA.
6. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 13% of RDA.

Soyabean nuggets and green peas simmered in a tangy gravy. Soyabean nuggets are processed from soyabeans to make them more digestible and palatable. They are a very rich source of vegetarian protein and Vitamin B12. This soya matar sabzi is good for your preconception period and also throughout your pregnancy as the energy, protein and vitamin A content of the recipe are good.