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

by Tarla Dalal
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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.

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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