Bengali Style Soya Subzi
by Tarla Dalal
19 Aug 2019
This recipe has been viewed 88540 times
A lovely subzi recipe from West Bengal. Big cubes of potatoes are deep-fried and mixed with marinated soya chunks. Irresistible, really! I have used soya milk and curds to marinate the chunks. Soya milk is easily available these days in different flavours; however for the subzi make sure you use unsweetened plain soya milk.
Bengali Style Soya Subzi recipe - How to make Bengali Style Soya Subzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1/4 cup fresh curds (dahi)
3 tbsp unsweetened soya milk
salt to taste
1/2 tsp turmeric powder (haldi)
1/2 cup soaked and roughly chopped soaked and chopped soya chunks
soya oil for deep-frying
3/4 cup peeled and cubed potatoes
1 tbsp soya oil for cooking
1/4 cup boiled onion paste
1 tsp ginger-garlic (adrak-lehsun) paste
2 cloves (laung / lavang)
12 mm ( 1/2") stick of cinnamon (dalchini)
1 bayleaf (tejpatta)
1 cardamom (elaichi)
1 tsp finely chopped green chillies
1 tsp sugar
salt to taste
2 tbsp unsweetened soya milk
2 tbsp chopped coriander (dhania) for garnishing
Method
- Main procedure
- Combine the curds, soya milk, salt and ¼ teaspoon turmeric powder in a bowl and mix well.
- Add the soya chunks and mix well. Keep aside to marinate for atleast 10 to 15 minutes.
- Heat the soya oil in a kadhai, add the potatoes and deep-fry till they turn light brown in colour. Drain on absorbent paper and keep aside.
- Heat 1 tablespoon of soya oil in another kadhai, add the onion paste, ginger-garlic paste, cloves, cinnamon, bayleaf and cardamom and sauté till the onion paste turns golden brown in colour.
- Add the remaining ¼ teaspoon of turmeric powder, green chillies, sugar and salt, mix well and cook for 5 minutes while stirring continuously.
- Add the marinated soya chunks and cover and cook for 5 to 7 minutes.
- Add the potatoes and soya milk, mix well and cook for another 2 to 3 minutes.
- Serve hot garnished with coriander.
Nutrient values per serving
| Energy | 125 cal |
| Protein | 7.5 g |
| Carbohydrates | 14.8 g |
| Fiber | 3.9 g |
| Fat | 3.7 g |
| Cholesterol | 2 mg |
| Vitamin A | 186.7 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 10.8 mg |
| Folic Acid | 21.4 mcg |
| Calcium | 70.9 mg |
| Iron | 1.6 mg |
| Magnesium | 45.5 mg |
| Phosphorus | 127.7 mg |
| Sodium | 8.1 mg |
| Potassium | 352.8 mg |
| Zinc | 0.7 mg |
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