Soya Vegetable Medley
by Tarla Dalal
19 Aug 2019
This recipe has been viewed 18622 times
Mixed vegetables and soya in a coconut based gravy a very thoughtful combination indeed! The dish can be cooked in very little time as all the veggies added are pre-cooked. Make sure the tomatoes are cooked well; otherwise the coconut milk will curdle.
Soya Vegetable Medley recipe - How to make Soya Vegetable Medley
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1 1/2 tbsp soya oil
1/2 tsp mustard seeds ( rai / sarson)
1/2 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
6 to 7 curry leaves (kadi patta)
1 tsp finely chopped green chillies
1 tsp ginger-garlic (adrak-lehsun) paste
1/2 cup finely chopped onions
1/4 cup chopped tomatoes
1/4 tsp turmeric powder (haldi)
1 tsp chilli powder
1 tbsp coriander-cumin seeds (dhania-jeera) powder
1 tsp garam masala
1/2 cup sliced and blanched baby corn
1/2 cup boiled green peas
1 cup soaked and roughly chopped soaked and chopped soya chunks
1 cup coconut milk
salt to taste
2 tbsp chopped coriander (dhania) for garnishing
Method
- Main procedure
- Heat the soya oil in a kadhai and add the mustard seeds and cumin seeds.
- When they crackle, add the asafoetida and curry leaves and sauté for 1 minute.
- Add the green chillies, ginger-garlic paste and onions and sauté till the onions turn light brown in colour.
- Add the tomatoes, turmeric powder, chilli powder, coriander-cumin seeds powder and garam masala and simmer for 5 to 7 minutes, while stirring continuously.
- Add the baby corn, peas and soya chunks, mix well and cook for 5 minutes.
- Add the coconut milk, mix well and simmer for another 2 minutes.
- Serve hot garnished with coriander.
Nutrient values per serving
| Energy | 208 cal |
| Protein | 12.4 g |
| Carbohydrates | 16.5 g |
| Fiber | 7.7 g |
| Fat | 10.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 256.1 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 10.1 mg |
| Folic Acid | 34.5 mcg |
| Calcium | 75.6 mg |
| Iron | 3 mg |
| Magnesium | 55.3 mg |
| Phosphorus | 208.4 mg |
| Sodium | 5.7 mg |
| Potassium | 506.4 mg |
| Zinc | 0.9 mg |
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