Soya Vegetable Medley, Protein Rich Recipes
by Tarla Dalal
Soya vegetable medley, a tongue-tingling, spicy vegetable dish, which makes you feel stronger thanks to the immunity boost that the protein-rich soya chunks proffer! besides soya, coconut milk is also a good source of proteins; however it is high in fat too, making this an apt dish for athletes and others who want to build their muscles.
Soya Vegetable Medley, Protein Rich Recipes recipe - How to make Soya Vegetable Medley, Protein Rich Recipes
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1 tbsp oil
1/2 tsp mustard seeds ( rai / sarson)
1/2 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
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 fresh green peas
1 cup soaked and roughly chopped soaked and chopped soya chunks , refer handy tip
1 cup coconut milk , refer handy tip
salt to taste
For The Garnish
2 tbsp chopped coriander (dhania)
Method
Handy tips:
- Method
- Heat the oil in a non-stick kadhai and add the mustard seeds and cumin seeds.
- When they crackle, add the asafoetida, green chillies, ginger-garlic paste and onions and sauté on a medium flame till the onions turn translucent.
- Add the tomatoes, turmeric powder, chilli powder, coriander-cumin seeds powder and garam masala and cook on a medium flame for 5 to 7 minutes, while stirring continuously.
- Add the baby corn, peas and soya chunks, mix well and cook on a medium flame for another 5 minutes, stirring once in between.
- Add the coconut milk, mix well and simmer for 2 minutes, stirring once in between.
- Serve hot garnished with coriander.
Handy tips:
- Handy tips:
- To make 1 cup of soaked and roughly chopped soya chunks, soak ½ cup of soya chunks in 1 cup of warm water for 10 to 12 minutes. Squeeze thoroughly and chop them roughly.
- To make 1 cup coconut milk, soak 3 cups of freshly grated coconut in ¼ cup warm water and allow to stand for 10 minutes. Blend in a mixer for 5 minutes, strain using a muslin cloth and use as required.
Nutrient values per serving
| Energy | 217 cal |
| Protein | 10 g |
| Carbohydrates | 15.2 g |
| Fiber | 6.4 g |
| Fat | 13.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 162.6 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 7.7 mg |
| Folic Acid | 28.1 mcg |
| Calcium | 59.7 mg |
| Iron | 2.4 mg |
| Magnesium | 45.3 mg |
| Phosphorus | 169.4 mg |
| Sodium | 4.7 mg |
| Potassium | 403.7 mg |
| Zinc | 0.8 mg |
Outbrain
Wow, all the Indian spices in one recipe... Each masala lends it unique taste to the subzi, which is absorbed quite well by the soya chunks thus making them more delicious. Addition of baby corn and green is a great idea to bring some crunch to the subzi. Overall, a good recipe.