Spicy Soya Bhurji Recipe – North Indian Soya Matar Bhurji
Spicy Soya Bhurji is a flavorful and nutritious dish, packed with plant-based protein and the comforting essence of North Indian spices. This versatile, high-protein vegetarian recipe uses soya chunks and green peas, combined with aromatic spices like garam masala, turmeric, and coriander powder. Perfect for a wholesome lunch or dinner, it’s a wonderful way to enjoy a healthy, filling meal that’s easy to prepare. Serve it with your favorite Indian flatbreads or a simple salad for a well-rounded meal. Here’s how to prepare this delightful Soya Matar Bhurji.
Ingredients
| Ingredient | Quantity |
|---|---|
| Soybeans (Whole Soya dal) or Soya chunks | 1 cup |
| Green peas (Matar) – steamed | 1/2 cup |
| Onion – finely chopped | 1 medium |
| Tomato – finely chopped | 1 medium |
| Green chillies – finely chopped | 2 |
| Garlic – minced | 4 cloves |
| Ginger – roughly chopped | 2-inch piece |
| Coriander powder (Dhania) | 1 teaspoon |
| Red chili powder | 1 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Chana masala powder | 1 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Fresh coriander leaves (Dhania) | 1/4 cup, finely chopped |
| Sunflower oil | 1 teaspoon |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 20g |
| Carbohydrates | 30g |
| Fat | 9g |
| Fiber | 6g |
| Sodium | 500mg |
| Sugar | 5g |
| Vitamin C | 10% of the Daily Value (DV) |
| Calcium | 6% of the Daily Value (DV) |
Note: Nutritional values are estimates and may vary based on specific ingredients used.
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Cuisine: North Indian
Course: Lunch / Dinner
Diet: High Protein Vegetarian
Instructions
-
Prepare the Soya Chunks:
- Start by soaking the dried soya chunks (or whole soya dal) in hot water for about 5 minutes. This helps them soften and become easier to blend.
- After soaking, squeeze out the excess water and blend the soya chunks into semi-chunky pieces using a mixer grinder. Set aside.
-
Cook the Base:
- Heat sunflower oil in a heavy-bottomed pan over medium heat.
- Add the finely chopped onion, along with the garlic and ginger. Sauté them for about 2-3 minutes, or until the onions turn golden and fragrant.
-
Add Tomatoes and Chilies:
- Next, add the chopped tomato and green chilies to the pan. Stir and cook until the tomatoes soften and turn into a pulpy mixture, about 4 minutes.
-
Spice it Up:
- Add the turmeric powder, coriander powder, red chili powder, chana masala powder, and garam masala powder. Mix well and let the spices cook for another 2 minutes. The oil should start to separate from the masala mixture, indicating the spices are well-cooked.
-
Add the Soya and Peas:
- Now, stir in the prepared soya bhurji and steamed green peas. Mix thoroughly to combine all the ingredients evenly. If needed, sprinkle a little water to help the mixture cook and absorb the flavors.
- Cover the pan with a lid and let the mixture simmer for 5 minutes so that the spices and soya chunks absorb the flavors.
-
Finish the Bhurji:
- After 5 minutes, remove the lid and increase the heat slightly. This allows any remaining moisture to evaporate, leaving the soya bhurji a little drier and more flavorful. Stir frequently to avoid burning.
- Once most of the liquid has evaporated, remove from heat.
-
Garnish and Serve:
- Garnish the Spicy Soya Bhurji with freshly chopped coriander leaves. Taste the bhurji and adjust the salt and spices if needed.
Serving Suggestions
- Tawa Paratha or Phulka – Serve with soft flatbreads for a satisfying meal.
- Punjabi Kadhi with Methi – Pair with this flavorful yogurt-based curry for a rich, comforting lunch.
- Carrot Cucumber Tomato Salad – A refreshing salad on the side to balance the spices and add a crunch.
- Panchmel Dal – For a wholesome meal, serve alongside a bowl of this mixed lentil dal.
- Curd (Yogurt) – Add a bowl of curd for extra nutrition and a cool contrast to the spiced bhurji.
This Spicy Soya Bhurji is the perfect balance of protein, flavor, and texture. It makes for a fulfilling and nutritious lunch or dinner, ideal for both vegetarian and non-vegetarian diets alike. With its simple preparation and the goodness of soybeans and peas, it’s a healthy and delicious way to enjoy a hearty meal. Try it today and indulge in the rich, spicy flavors of North India!
