Soya Methi Palak Ki Sabzi Recipe: A Protein-Packed North Indian Delight
Soya Methi Palak Ki Sabzi is a flavorful and nutritious North Indian dish made with the goodness of soy chunks, fenugreek leaves (methi), and spinach (palak). This delicious main course is not only high in protein but also brimming with vitamins and minerals, making it an ideal choice for those seeking a healthy, vegetarian meal. The combination of aromatic spices, green leafy vegetables, and protein-rich soy chunks results in a wholesome dish that pairs beautifully with traditional Indian flatbreads like Jowar Atta Roti or steamed rice. Let’s explore the ingredients, preparation method, and tips to make this dish perfectly.
Ingredients for Soya Methi Palak Ki Sabzi
| Ingredient | Quantity |
|---|---|
| Spinach Leaves (Palak) – roughly chopped | 2 cups |
| Soy Chunks (Nuggets) | 100 grams |
| Methi Leaves (Fenugreek Leaves) – roughly chopped | 1 cup |
| Onion – finely chopped | 1/2 cup |
| Homemade Tomato Puree | 3/4 cup |
| Garlic – finely chopped | 2 cloves |
| Ginger – finely chopped | 1 inch piece |
| Green Chillies – slit lengthwise | 2 |
| Salt | To taste |
| Cumin Powder (Jeera) | 1 teaspoon |
| Garam Masala Powder | 1 teaspoon |
| Butter | 2 teaspoons |
| Garlic – thinly sliced | 2 cloves |
| Dry Red Chillies | 3 |
| Sunflower Oil | 1 tablespoon |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 150-180 kcal |
| Protein | 15-18 grams |
| Carbohydrates | 12-15 grams |
| Fat | 8-10 grams |
| Fiber | 4-5 grams |
| Vitamin A | 25% DV |
| Vitamin C | 30% DV |
| Calcium | 10% DV |
| Iron | 20% DV |
Note: Nutritional values may vary depending on specific ingredient choices.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
Servings
- Yields: 4 servings
Cuisine and Course
- Cuisine: North Indian
- Course: Main Course
- Diet: High Protein Vegetarian
Instructions for Soya Methi Palak Ki Sabzi
-
Prepare the Soy Chunks:
Begin by soaking the soy chunks (also known as soy nuggets) in a bowl of hot boiling water for about 10-15 minutes to soften them. Once they have absorbed the water, transfer the soy chunks along with the water into a pressure cooker. Pressure cook the soy chunks for one whistle, and then turn off the flame. Allow the pressure to release naturally. Once cooled, drain the water and set the soy chunks aside for later use. -
Cook the Greens:
In the same pressure cooker, heat 1 tablespoon sunflower oil on medium heat. Add finely chopped ginger, green chillies, and spinach leaves (palak), along with 2 tablespoons of water. Pressure cook for 2 whistles. Once the pressure is released, transfer the mixture to a mixer jar and grind it into a smooth paste. Set this spinach paste aside. -
Sautéing the Aromatics:
In a separate pan, heat 2 teaspoons butter over low flame. Add the thinly sliced garlic and sauté it for about 30 seconds or until it turns light brown. Next, add the finely chopped onions and sauté until they turn transparent, which should take around 2-3 minutes. -
Add the Tomato Puree:
Once the onion-garlic mixture is well-cooked, pour in the homemade tomato puree. Stir the mixture well and cover the pan. Let it cook for about 2 minutes to allow the flavors to meld together. -
Add Methi and Spinach:
Open the lid, and add the methi leaves (fenugreek leaves) to the pan. Continue to cook, stirring occasionally, until the methi leaves soften and blend with the tomato mixture. -
Combine All Ingredients:
Once the methi leaves are cooked, add the prepared spinach paste, cooked soy chunks, and salt to the pan. Stir everything together to combine well. Then add cumin powder (jeera) and garam masala powder, giving it a good stir. -
Simmer and Serve:
Allow the mixture to come to a gentle boil, ensuring that all the flavors are well incorporated. Once the sabzi has thickened and is well combined, turn off the heat.
Serving Suggestions
Soya Methi Palak Ki Sabzi is best enjoyed with Indian flatbreads like Jowar Atta Roti, Phulka (whole wheat roti), or a bowl of steamed rice. For a complete, well-rounded meal, serve this sabzi with a refreshing Pudina Pyaz Kachumber Salad (mint and onion salad) and a cooling Beetroot Carrot Raita (yogurt dip with grated beetroot and carrot).
Tips and Variations
-
Soy Chunks Substitutes: If soy chunks are unavailable, you can use tofu or paneer as a protein source in this dish. Just cube the tofu or paneer and add it to the gravy after sautéing the onions and garlic.
-
Spice Level: Adjust the number of green chillies and dry red chillies according to your preferred spice level. If you like your dish milder, reduce the number of chillies.
-
Vegan Version: For a completely vegan version, simply replace the butter with vegan butter or oil.
-
Add More Greens: You can increase the quantity of methi leaves for a stronger, more bitter flavor or add other leafy greens like collard greens or mustard greens to the dish.
-
Make It a One-Pot Dish: For convenience, you can prepare this recipe in a pressure cooker entirely, adding all the ingredients (except for the final garnishes) and cooking them under pressure.
Conclusion
Soya Methi Palak Ki Sabzi is a delightful and healthy dish that combines the earthy flavors of fenugreek and spinach with protein-rich soy chunks. The added spices and butter bring out rich flavors that will make this a staple in your kitchen. Perfect for those following a high-protein vegetarian diet, this dish is easy to prepare, comforting, and full of goodness.
Enjoy this nutrient-packed meal with your family and friends for a wholesome dining experience!
