Nutritional Facts of Soya Matar ki Sabzi, Soya Mutter Masala Curry, Calories in Soya Matar ki Sabzi, Soya Mutter Masala Curry

by Tarla Dalal
This calorie page has been viewed 6382 times

How many calories does one serving of  Soya Matar ki Sabzi have?

One  serving of  Soya Matar ki Sabzi gives 183 calories. Out of which carbohydrates comprise 52 calories, proteins account for 29 calories and remaining calories come from fat which is 99 calories.  One  serving of Soya Matar ki Sabzi provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

183 calories for 1 serving of Soya Mutter ki Sabzi , Cholesterol 3.2 mg, Carbohydrates 12.9g, Protein 7.3g, Fat 10.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Soya Mutter ki Subzi.

See soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | with 33 amazing images.

soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy is a protein rich accompaniment to whole wheat rotis and parathas. Learn how to make soya mutter masala curry.  

To make soya matar sabzi, combine the soya chunks, salt and 1 cup of hot water in a bowl and keep aside to soak for 10 minutes. Discard the drained water and keep the squeezed soya chunks aside. Combine the curds, besan, milk and ¾ cup of water in a deep bowl, whisk well till no lumps remain and keep aside. Heat the oil in a non-stick kadhai and add the cumin seeds. When the seeds crackle, add the asafoetida, ginger-green chilli paste, garlic paste and onions and sauté on a medium flame for 1 to 2 minutes. Add the tomatoes, turmeric powder, chilli powder and coriander-cumin seeds powder, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Lower the flame, add the curd-beasn mixture and ½ cup water, mix well and cook on a slow flame for 1 minute, while stirring continuously. Add the soya chunks, green peas, sugar and salt, mix well and cook on a slow flame for 1 minute, while stirring once in between. Serve immediately.

Chunky, mealy soya nuggets and juicy green peas simmered in a tangy curd-based gravy, the soya matar ki sabji  is an exciting way to add soya to your meal.

While the curds-besan mixture gives the soya mutter masala curry a kadhi like flavour, the addition of onions, tomatoes and spice powders makes this semi-dry subzi all the more exciting. Try it once, and you will be happy to see this flavourful soya chunks gravy preparation rise to the top of the popularity chart at home.


This healthy soya matar sabzi is brimming with protein which nourishes each and every cell of our body. It is rich in fibre, which means that it will keep you full for long hours. Weight watchers can include this sabzi in their diet once a week. The onions and tomatoes are also a source of antioxidant allicin and lycopene respectively, which will help to reduce inflammation in the body and safeguard our cells against harmful free radical damage. 

Tips for soya matar sabzi. 1. Once the soya chunks have been soaked, drained and squeezed thoroughly at step 1, use them immediately to make this sabzi, else the soya chunks might break if kept for too long. 2. Ensure that the besan has mixed very well with the curd. 3. After adding this curd-besan mixture to the sabzi at step, ensure to cook on a slow flame to avoid the cud from splitting.

Is Soya Matar ki Subzi healthy?

Yes, this is healthy, conditions apply. 

Let's see what's healthy ?

benefits of soya granules, soya chunks. 

  • Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
  • Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
  • A 100 per cent vegetarian high quality protein source that does wonders for young and old.
  • Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
  • Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
  • Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
  • Soy protein may provide positive results for people with high blood pressure.
  • Soy protein is beneficial to women in post-menopausal years.
  • Soy is low in fat and sodium, and may help reduce the risk of heart disease.

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Coconut Oil : Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Can diabetics, heart patients and overweight individuals have Soya ki Sabzi?

Yes, this recipe is good for diabetics (restricted amounts), heart and weight loss. 

4 reasons and precautions to why to have Soya matar ki Sabzi.

  1. Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
  2. Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts
  3. Cut the total amount of coconut oil used. 
  4. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness.

Can healthy individuals have  Soya Matar ki Sabzi?

Yes, this recipe is healthy.  Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.

Sabzi + ROTI (cereal) 

Combine with  bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe or whole wheat rotiwhole wheat bhakri recipe to make a healthy combination. Note that when you combine any dal with any cereal like bajrajowarragibuckwheatbarley or whole wheat to enhance the protein value.

Bajra Roti

Bajra Roti

Soya ki Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 42% of RDA.
  2. Phosphorus Phosphorous works closely with calcium to build bones. 24% of RDA.
  3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
  4. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 19% of RDA.
  5. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 15% of RDA.
  6. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 13% of RDA.
Value per serving% Daily Values
Energy183 cal9%
Protein7.3 g13%
Carbohydrates12.9 g4%
Fiber4.8 g19%
Fat10.8 g16%
Cholesterol3.2 mg1%
VITAMINS
Vitamin A292.7 mcg6%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C16.7 mg42%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)29.2 mcg15%
MINERALS
Calcium103.5 mg17%
Iron1.8 mg9%
Magnesium38.6 mg11%
Phosphorus145.9 mg24%
Sodium13.6 mg1%
Potassium313.1 mg7%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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