Soya Chunks Sabzi Recipe
Soya Chunks Sabzi: A High-Protein Vegetarian Delight for Lunch
Soya Chunks Sabzi is a delicious and nutritious Indian dry dish that combines soya chunks with onions, tomatoes, and aromatic spices. This quick and easy dish is packed with protein, making it the perfect option for a healthy lunch. The dish can be enjoyed with phulkas or paired with a bowl of garlic dal. If you’re looking for a protein-rich vegetarian meal, this recipe is sure to satisfy your taste buds while keeping you energized throughout the day.
Cuisine: Indian
Course: Lunch
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Soya Chunks | 1 cup |
| Water (lukewarm) | 4 cups |
| Onion (chopped) | 1 medium |
| Garlic (chopped) | 1 tbsp |
| Ginger (thinly sliced) | 1 tbsp |
| Tomato (finely chopped) | 1 medium |
| Red Chili Powder | 1 tbsp |
| Garam Masala Powder | 1/2 tbsp |
| Chaat Masala Powder | 1/2 tbsp |
| Salt | To taste |
| Lemon Juice | 1 tsp |
| Green Coriander (chopped) | 3 tbsp |
Nutritional Information (per serving)
| Nutrient | Amount (Approx) |
|---|---|
| Calories | 120 kcal |
| Protein | 8g |
| Carbohydrates | 15g |
| Fat | 3g |
| Fiber | 4g |
| Sodium | 200mg |
Preparation Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 2-3
Instructions
-
Prepare the Soya Chunks:
Begin by placing the soya chunks in a bowl of hot water. Let them soak for about 15 minutes to soften. Once done, drain the water and press the soya chunks to squeeze out any excess moisture. Set them aside. -
Chop the Vegetables:
While the soya chunks are soaking, chop the onion, garlic, ginger, and tomato finely. This will help speed up the cooking process and ensure a smooth texture for the sabzi. -
Cook the Onions and Spices:
Heat 2 tablespoons of oil in a wok or large frying pan over medium heat. Add the chopped onions and sauté them until they become soft and translucent, about 4-5 minutes. Add the chopped garlic and ginger and sauté for another 1-2 minutes, until the mixture is fragrant. -
Add Tomatoes and Spices:
Now, add the chopped tomatoes to the wok and cook until they become soft and start to break down, about 5 minutes. Once the tomatoes have softened, stir in the red chili powder, garam masala powder, and chaat masala powder. Cook the mixture for another minute, allowing the spices to blend well with the tomatoes. -
Add the Soya Chunks:
After squeezing the water out of the soya chunks, add them to the wok with the cooked spices and vegetables. Stir well to ensure the soya chunks are evenly coated with the spice mixture. -
Season and Simmer:
Add salt to taste and a teaspoon of lemon juice to the wok. Mix well and let the dish cook for 5 minutes to allow the flavors to meld together. If needed, add a splash of water to prevent it from sticking to the bottom of the pan. -
Garnish and Serve:
Once the soya chunks are cooked through and the flavors are well incorporated, remove the pan from heat. Garnish the dish with freshly chopped coriander leaves. -
Serve:
Soya Chunks Sabzi is best served with hot phulkas or paired with garlic dal. Enjoy this flavorful and healthy lunch that’s packed with protein and delicious spices!
This Soya Chunks Sabzi is a simple yet satisfying meal that’s perfect for busy weeknights or a wholesome lunch. It’s not only packed with protein but also rich in flavors from the aromatic spices. Whether you enjoy it as a quick weekday lunch or a meal to take to work, it’s a versatile dish that can easily be tailored to your taste preferences.
