International Cuisine
Protein-Packed Soya Methi Curry Recipe
Soya Methi Sabzi Recipe | A Flavorful Delight with Soya Chunks and Fenugreek Leaves
Soya Methi Sabzi is a quick and wholesome dish combining nutrient-rich soya chunks and methi (fenugreek) leaves with aromatic Indian spices. This versatile recipe is ideal for a healthy lunchbox meal or a comforting weeknight dinner. Packed with flavor and nutrition, this sabzi pairs perfectly with traditional Indian accompaniments.
Ingredients
| Ingredient | Quantity |
|---|---|
| Methi Leaves (Fenugreek Leaves) | 1 cup, washed and finely chopped |
| Soya Chunks | 1 cup, soaked in 1 cup of hot water |
| Mustard Oil | 1 tablespoon |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Onions | 2, thinly sliced |
| Ginger | 1 inch, finely chopped |
| Garlic | 4 cloves, finely chopped |
| Bay Leaf (Tej Patta) | 1 |
| Cinnamon Stick (Dalchini) | 1 inch |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Garam Masala Powder | 1/2 teaspoon |
| Coriander Powder (Dhania) | 1/2 teaspoon |
| Red Chilli Powder | 1/4 teaspoon |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Jaggery | 1 tablespoon |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 8 g |
| Carbohydrates | 12 g |
| Fat | 4 g |
| Fiber | 5 g |
| Iron | 10% DV |
| Vitamin C | 15% DV |
Preparation Time
| Task | Duration |
|---|---|
| Prep Time | 30 minutes |
| Cook Time | 20 minutes |
| Total Time | 50 minutes |
Instructions
-
Prepare the Soya Chunks
- Begin by soaking the soya chunks in a cup of hot water. Once softened, transfer them to a pressure cooker with the soaking water. Pressure cook for 2 whistles, then allow the pressure to release naturally. Drain the soya chunks and set aside.
-
-
Temper the Spices
- Heat mustard oil in a heavy-bottomed pan over medium heat. Add the cinnamon stick and cumin seeds, allowing them to crackle and release their aroma.
-
Sauté the Aromatics
- Stir in the finely chopped ginger, garlic, and onions. Sauté the mixture for a few minutes until the onions turn translucent and soft.
-
Cook the Methi Leaves
- Add the finely chopped methi leaves to the pan and sauté for 2–3 minutes, or until the leaves wilt and their bitterness diminishes.
-
Incorporate the Spices
- Sprinkle in the salt, turmeric powder, garam masala powder, coriander powder, red chilli powder, and amchur powder. Add the jaggery to balance the flavors and enhance the dish.
-
Combine with Soya Chunks
- Gently fold in the cooked soya chunks, ensuring they are well-coated with the masala and methi mixture. Cover the pan with a lid and let it simmer on low heat for 2–4 minutes to allow the flavors to meld.
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Adjust and Finish
- Taste the sabzi and adjust the seasoning as needed. Once done, remove the pan from heat and transfer the Soya Methi Sabzi to a serving dish.
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Serve and Enjoy
- Serve the Soya Methi Sabzi hot, accompanied by Dhaba Style Dal Fry, Jowar Atta Roti, and Mooli Raita for a well-rounded and healthy meal.
Tips for a Perfect Soya Methi Sabzi
- Bitterness Control: To reduce the bitterness of methi leaves, soak them in salted water for 10 minutes before chopping.
- Oil Choices: If mustard oil isn’t available, substitute it with vegetable or sunflower oil.
- Additional Vegetables: Add green peas or diced potatoes for a variation in texture and flavor.
- Health Benefits: Soya chunks are a fantastic source of protein, while methi leaves are packed with vitamins and antioxidants.
This Soya Methi Sabzi is a perfect harmony of flavors, nutrition, and simplicity. Whether you’re preparing it for a quick family meal or a special occasion, this recipe will surely be a hit on your table!
