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Soya Palak Masala

 

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soya palak masala recipe | soya chunks in spinach gravy | soya palak curry | with 33 amazing images.

soya palak masala recipe is very tasty and nutritious recipe. Learn how to make soya palak masala recipe | soya chunks in spinach gravy | soya palak curry |

soya palak masala is a delicious dish that is made with soya chunks, spinach, and a variety of spices. It is a great option for a vegetarian or vegan meal, and it is also a good source of protein.

You can serve this soya palak curry in lunch, or in dinner or in your kid’s lunch box. This dish is a great way to get your daily dose of protein and nutrients. This flavorful serve this soya palak curry in lunch, or in dinner soya chunks in spinach gravy is sure to please everyone at the table.

Tips to make soya palak masala: 1.You can also add fresh cream in the curry to make it richer and creamier. 2. Here is link to learn to make spinach puree. 3. Make sure to add salt while soaking soya chunks.

Enjoy soya palak masala recipe | soya chunks in spinach gravy | soya palak curry | with detailed step by step photos.

Soya Palak Masala recipe - How to make Soya Palak Masala

Tags

Punjabi SabzisLeafy Vegetable SabzisSoya SabzisEasy Vegetarian CurryNon Stick Kadai VegPhosphorus Rich FoodsPregnancy Folic Acid Rich

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

Ingredients
Method
For soya palak masala
    For soya palak masala
  1. To make {span class="bold1"}soya palak masala{/span}, combine the soya chunks, salt and add enough hot water together in a bowl.
  2. Keep aside to soak them for 10 to 12 minutes. Squeeze the soya chunks thoroughly and keep aside.
  3. Heat 1 tbsp oil in broad nonstick pan, add the soaked soya chunks, turmeric powder, chili powder and cumin coriander seeds powder.
  4. Sauté on medium flame for 3 to 4 minutes, while stirring occasionally.
  5. Heat remaining 2 tbsp oil in a deep pan, add bayleaf, cloves, cinnamon, garlic and onions, sauté on medium flame for 2 to 3 minutes.
  6. Add tomatoes, green chili paste and ginger garlic paste and sauté on medium flame for 2 minutes.
  7. Add the spinach puree, sautéed soya chunks and salt to taste and mix well.
  8. Add 1 cup hot water and cook on medium flame for 4 to 5 minutes, while stirring occasionally.
  9. Serve {span class="bold1"}soya palak masala{/span} hot with roti or rice of your choice.

Soya Palak Masala recipe with step by step photos

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what is soya palak recipe made of?
  1. See the below image of list of ingredients for making soya palak.

how to soak soya chunks
  1. To make soya palak masala, in a deep bowl, take 1 cup soy chunks (nuggets).
  2. Add salt.
  3. Add enough hot water.
  4. Keep aside to soak them for 10 to 12 minutes.
  5. Squeeze the soya chunks thoroughly and keep aside.

how to make soya palak masala
  1. Heat 1 tbsp oil in broad nonstick pan.
  2. Add the soaked soya chunks.
  3. Add ½ tsp turmeric powder.
  4. Add ½ tsp chili powder.
  5. Add 1 tsp cumin coriander seeds powder.
  6. Sauté on medium flame for 3 to 4 minutes, while stirring occasionally.
  7. Heat remaining 3 tbsp oil in a deep pan.
  8. Add 2 cloves.
  9. Add 1 bayleaf. 
  10. Add 1 small stick cinnamon.
  11. Add 1 tbsp finely chopped garlic.
  12. Add 1 cup finely chopped onions.
  13. Sauté on medium flame for 2 to 3 minutes.
  14. Add ½ cup chopped tomatoes.
  15. Add ½ tbsp green chilli paste.
  16. Add 1 tbsp ginger garlic paste.
  17. Sauté on medium flame for 2 minutes.
  18. Add 1 cup spinach (palak) puree.
  19. Add the sautéed soya chunks.
  20. Add salt to taste.
  21. Mix well.
  22. Add 1 cup hot water.
  23. Cook on medium flame for 4 to 5 minutes, while stirring occasionally.
  24. Serve soya palak masala hot with roti or rice of your choice.

pro tips to make soya palak masala
  1. You can also add fresh cream in the curry to make it richer and creamier.
  2. Here is link to learn to make spinach puree.
  3. Make sure to add salt while soaking soya chunks.

benefits of soya palak masala
  1. soya palak masala: is rich in Vitamin A, Folic Acid, Fiber, Vitamin B2, Phosphorus, Magnesium, Calcium. 
    1. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 84% of RDA.
    2. 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 ) 56% of RDA.
    3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 27% of RDA.
    4. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cellsthat contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 27% of RDA.
    5. Phosphorus : Phosphorus works closely with calcium to build bones. 27% of RDA.
    6. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 25% of RDA.
    7. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 23% of RDA.
Nutrient values per serving
Energy221 cal
Protein10 g
Carbohydrates10.7 g
Fiber6.7 g
Fat15.4 g
Cholesterol0 mg
Vitamin A4045.5 mcg
Vitamin B10.2 mg
Vitamin B20.3 mg
Vitamin B31.2 mg
Vitamin C31.6 mg
Folic Acid111.7 mcg
Calcium137.3 mg
Iron4.3 mg
Magnesium89.2 mg
Phosphorus164.6 mg
Sodium44.5 mg
Potassium550.9 mg
Zinc1 mg
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