Spicy Soya Bhurji Recipe – North Indian Soya Bean Bhurji
Description
The Spicy Soya Bhurji is a flavorful, high-protein vegetarian dish that makes for an ideal side dish with roti, paratha, or even a warm serving of steamed rice. This North Indian-inspired recipe uses soya beans (or soya chunks) as the main ingredient, combined with a rich medley of spices like garam masala, chana masala, and red chili powder. It’s a quick, hearty, and nutritious meal that fits perfectly into a balanced, vegetarian diet. Whether you are a vegetarian looking to add protein to your meals or someone craving a spicy, savory dish, this Soya Bhurji is sure to impress.
Cuisine: North Indian
Course: Lunch
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Soybeans (Whole Soya dal) | 1 cup |
| Green peas (Matar), steamed | 1/2 cup |
| Onion | 1, finely chopped |
| Tomato | 1, finely chopped |
| Green chillies | 2, finely chopped |
| Garlic | 4 cloves |
| Ginger | 2-inch piece, roughly chopped |
| Coriander powder (Dhania) | 1 teaspoon |
| Red chilli powder | 1 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Chana masala powder | 1 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Coriander leaves (Dhania) | 1/4 cup, finely chopped |
| Oil | 1 teaspoon |
| Salt | To taste |
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Servings: 2-3
Instructions
-
Prepare the Soya Chunks:
- To begin, soak the dried soya chunks (or whole soya beans) in hot water for about 5 minutes. This helps soften them. After soaking, squeeze out the excess water from the soya chunks and pulse them in a mixer grinder to create a semi-chunky texture. Set the soya mixture aside.
-
-
Cook the Aromatics:
- Heat 1 teaspoon of oil in a heavy-bottomed pan over medium heat. Add the finely chopped onions, garlic cloves, and roughly chopped ginger. Sauté the mixture for 3-4 minutes, until the onions turn golden brown and soft.
-
Add Tomatoes & Green Chilies:
- Now, add the finely chopped tomatoes and green chilies. Cook them together for 3-4 minutes until the tomatoes soften and blend into a smooth, saucy consistency.
-
Spice It Up:
- Add the following spices: 1 teaspoon of coriander powder, 1 teaspoon of red chili powder, 1/2 teaspoon of turmeric powder, 1 teaspoon of chana masala powder, and 1/2 teaspoon of garam masala powder. Stir everything well to coat the onion-tomato mixture with the spices and cook for another 2 minutes. This will allow the spices to release their aroma.
-
Combine Soya and Peas:
- Next, add the soya chunks mixture into the pan along with the steamed green peas. Stir everything together to ensure the spices are evenly distributed throughout the soya mixture. If the mixture appears dry, sprinkle a little water to help it cook and absorb the flavors.
-
Simmer & Cook:
- Cover the pan with a lid and let the Soya Bhurji cook for about 5 minutes on low heat, allowing the flavors to meld together. After this, remove the lid and increase the heat to let any remaining liquid evaporate, leaving the bhurji dry and slightly crispy.
-
Garnish & Serve:
- Once cooked, turn off the heat and garnish the Spicy Soya Bhurji with fresh chopped coriander leaves. Stir and check the salt and spice levels. Adjust if necessary.
-
Serving Suggestions:
- Serve the Spicy Soya Bhurji hot with Tawa Paratha, Punjabi Kadhi with Methi, and a side of Carrot Cucumber Tomato Salad for a wholesome meal. Alternatively, pair it with Panchmel Dal and Phulka for a complete weekday meal. For added nutrition, you can complement this dish with a serving of Curd and Satvik Carrot Sprout Salad.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~200 kcal |
| Protein | 15 g |
| Carbohydrates | 15 g |
| Fat | 8 g |
| Fiber | 6 g |
| Sodium | 350 mg |
| Cholesterol | 0 mg |
Tips & Variations:
- Add More Vegetables: You can add finely chopped bell peppers, carrots, or peas for extra crunch and color.
- Extra Spice: If you prefer a spicier dish, increase the number of green chilies or add a pinch of kasuri methi (dried fenugreek leaves) for a rich, earthy flavor.
- Vegan Option: This recipe is naturally vegan, so feel free to skip dairy and serve with your favorite plant-based sides.
- Storage: The Spicy Soya Bhurji can be stored in an airtight container in the refrigerator for up to 2 days. Simply reheat it in a pan before serving.
This hearty, protein-packed Soya Bhurji not only adds flavor to your meal but also delivers the goodness of soya protein, making it a perfect choice for those seeking a nutritious and filling vegetarian dish. The mix of vibrant spices, tender soya, and peas creates a delightful combination, ensuring every bite is packed with flavor. Whether you’re cooking for a special occasion or just a quick weeknight dinner, this recipe is sure to become a family favorite.
