Soya Methi Masala ( Soya Roti and Subzi)

A low calorie subzi for health freaks! This subzi is a double dose of health as it is not only low cal but also made using soya oil, soya granules, fenugreek etc. which are high in vitamin A and calcium. Low fat milk (99.7% fat free) is easily available in the market, however you can make skimmed milk (low fat milk) at home by boiling the milk and removing the cream; repeat this twice and your skimmed milk is ready. Milk helps to pep up the flavour of this dish as well as moistens the subzi. Relish it hot with phulkas, page 19 for a hearty low calorie fare. If the subzi becomes dry after some time, add milk and reheat.

Soya Methi Masala ( Soya Roti and Subzi)

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Soya Methi Masala ( Soya Roti and Subzi) recipe - How to make Soya Methi Masala ( Soya Roti and Subzi)

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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1 tbsp soya oil
1 tsp cumin seeds (jeera)
1/2 cup chopped onions
1 tsp ginger-green chilli paste
1 cup soaked soya granules
1 1/2 cups chopped fenugreek (methi)
1/2 tsp turmeric powder (haldi)
1 tsp chilli powder
1 tsp garam masala
salt to taste
1/2 cup boiled green peas
2 tbsp low fat milk (99.7% fat-free , readily available in the market)
1/4 cup chopped tomatoes and 2 tablespoons of for the garnish

    Main procedure
  1. Heat the soya oil in a non-stick kadhai and add the cumin seeds.
  2. When the seeds crackle, add the onions and ginger-green chilli paste and sauté till the onions turn light brown in colour.
  3. Add the soya granules and fenugreek leaves and sauté for 5 to 7 minutes.
  4. Add the turmeric powder, chilli powder, garam masala and salt, mix well and cook for 1 minute. Sprinkle a little water if the mixture becomes dry.
  5. Add the green peas and milk, mix well and cook for another minute.
  6. Serve hot garnished with tomatoes and coriander.
Nutrient values (Abbrv) per serving
Energy97 cal
Protein8.5 g
Carbohydrates9 g
Fiber6 g
Fat3 g
Cholesterol0 mg
Sodium15.3 mg