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Soya Methi Sabzi

 

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soya methi sabzi recipe | soy vegetable sabzi | healthy soya peas sukhi sabji | with 25 amazing images.

soya methi sabzi is a healthy soya sabzi made from soya granules. Learn how to make soy vegetable sabzi.

soya methi sabzi, a low-calorie sabzi for health freaks! Relish it with phulkas or with any other roti or paratha and cut down on your visible fat intake.

This soy vegetable sabzi is a double dose of health as it is low cal and made using soya granules, fenugreek which is high in vitamin A and calcium.

Low-fat milk helps moisten the healthy soya peas sukhi sabji , relish it immediately with phulkas, if the sabzi becomes dry after some time, add milk and reheat.

soya methi sabzi are rich in Vitamin C, Phosphorus, Fiber, Vitamin B1, Calcium, Protein.

While cooking soya methi sabzi, we suggest you use coconut oil instead of processed seed oil which is unhealthy for you.

Enjoy soya methi sabzi recipe | soy vegetable sabzi | healthy soya peas sukhi sabji | with step by step photos.

Soya Methi Sabzi recipe - How to make Soya Methi Sabzi

Tags

Non-stick PanHealthy SabzisVitamin B1 ThiamineLow Calorie SabzisHigh Protein SabzisHigh Fiber LunchHealthy Lunch Vegetables

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients


For Soya Methi Sabzi
1/2 cup soy granules
1 1/2 cups chopped fenugreek leaves (methi)
2 tsp oil
1 tsp cumin seeds (jeera)
1/2 cup chopped onions
1 tsp green chilli paste
1/2 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1/2 tsp garam masala
salt to taste
1/2 cup boiled green peas
2 tbsp low fat milk , 99.7% fat-free

Method
For soya methi sabzi
    For soya methi sabzi
  1. To make {span class="bold1"}soya methi sabzi{/span}, soak the soya granules in enough hot water for 10 to 15 minutes. Drain and squeeze out all the water.
  2. Heat the oil in a non-stick kadhai and add the cumin seeds.
  3. When the seeds crackle, add the onions and green chilli paste and sauté on a medium flame for 2 minutes.
  4. Add the fenugreek leaves and soya granules and sauté on a medium flame for 1 to 2 minutes.
  5. Add the turmeric powder, chilli powder, garam masala, salt and 1 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  6. Add the green peas and milk, mix well and cook on a medium flame for 1 more minute, while stirring occasionally.
  7. Serve {span class="bold1"}soya methi sabzi{/span} immediately.

Soya Methi Sabzi recipe with step by step photos

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what is soya methi sabzi made of ?
  1. what is soya methi sabzi made of ? See below image of list of ingredients for soya methi sabzi. 

soaking soya granules
  1. To make soya methi sabzi  first we need to soak the soy granules. Place approx. 1/4 cup of soy granules in a deep bowl. 
  2. Pour enough warm water in it. 
  3. Cover with a lid and allow them to soak for 10 minutes. 
  4. Open the lid and squeeze the soy granules to remove the excess water and discard it. Approx. 1/2 cup of soaked soy granules are ready for Soya methi sabzi. 
  5. Soaked and drained soya granules.

making soya methi sabzi
  1. To make soya methi sabzi recipe | soy vegetable sabzi | healthy soya peas sukhi sabji |  heat 2 tsp coconut oil or oil in a non-stick kadhai. Use coconut oil for a healthier diet. Say no to processed seed oils. 
  2. Add 1 tsp cumin seeds (jeera).
  3. Let the seeds crackle.
  4. Add 1/2 cup chopped onions.
  5. Add 1 tsp green chilli paste.
  6. Sauté on a medium flame for 2 minutes.
  7. Add 1 1/2 cups chopped fenugreek (methi) leaves.
  8. Add soaked soya granules.
  9. Sauté on a medium flame for 1 to 2 minutes.
  10. Add 1/2 tsp turmeric powder (haldi).
  11. Add 1/2 tsp chilli powder.
  12. Add 1/2 tsp garam masala.
  13. Add salt to taste. We added xx tsp salt.
  14. Add 1 tbsp of water.
  15. Mix well.
  16. Cook on a medium flame for 2 minutes, while stirring occasionally.
  17. Add 1/2 cup boiled green peas.
  18. Add 2 tbsp low-fat milk , 99.7% fat-free or regular milk.
  19. Mix well.
  20. Cook on a medium flame for 1 more minute, while stirring occasionally.
  21. Serve soya methi sabzi | soy vegetable sabzi | healthy soya peas sukhi sabji |  immediately.

tips for soya methi sabzi
  1. Soya Methi Sabzi are rich in Vitamin C, Phosphorus, Fiber, Vitamin B1, Calcium, Protein.
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 30% of RDA.
    2. Phosphorus : Phosphorus works closely with calcium to build bones. 21% of RDA.
    3. 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. 21% of RDA.
    4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 21% 0f RDA.
    5. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 16% 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% 0f RDA.

Nutrient values per serving
Energy107 cal
Protein7 g
Carbohydrates8.1 g
Fiber5.2 g
Fat5.2 g
Cholesterol1.2 mg
Vitamin A344.1 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B30.8 mg
Vitamin C11.9 mg
Folic Acid22.3 mcg
Calcium95.3 mg
Iron2.3 mg
Magnesium41.4 mg
Phosphorus124.1 mg
Sodium11.7 mg
Potassium244 mg
Zinc0.5 mg
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