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chana soya masala recipe | white chick pea soya sabzi | healthy soya chana sabji |

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Tarla Dalal • 21 April, 2023

Chana soya masala recipe | white chick pea soya sabzi | healthy soya chana sabji |

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चना सोया मसाला रेसिपी - हिन्दी में पढ़ें (Chana Soya Masala in Hindi)

Table of Content

About Chana Soya Masala

Ingredients

Methods

Like chana soya masala

What is chana soya masala made of ?

Soaking soya nuggets

Soaking kabuli chana

Cooking soya and kabuli chana

Making chana soya masala

Pro tips for chana soya masala

Nutrient values

chana soya masala recipe | white chick pea soya sabzi | healthy soya chana sabji | with 20 amazing images.

chana soya masala is a semi dry healthy soya sabji. Learn to make white chick pea soya sabzi.

This protein-rich combination of and soya is sure to steal the show, as the texture and flavours in chana soya masala recipe will be loved by everybody young and old.

Flavoured amply with masala pastes and powders, and kasuri methi for a final highlight, the chana soya masala is a delightful sabzi that is very easy to prepare. Just remember to soak the soya nuggets in warm water for at least 10 minutes before using them.

Kabuli Chana which is used in chana soya masala in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. Chickpeas are high in fibre resulting in your stomach feeling a lot fuller than refined carbs.

chana soya masala is rich in Vitamin C, Fiber, Folic Acid, Phosphorus, Vitamin B1.

Serve chana soya masala with soya roti or bajra roti.

Enjoy chana soya masala recipe | white chick pea soya sabzi | healthy soya chana sabji | with step by step photos.

Ingredients

For Chana Soya Masala

1 cup soaked kabuli chana (white chick peas)

1/2 cup soy chunks (nuggets)

1/4 tsp turmeric powder (haldi)

salt to taste

2 tsp coconut oil or

1/2 tsp cumin seeds (jeera)

1 tsp ginger-garlic (adrak-lehsun) paste

1/2 cup finely chopped onion

1 cup finely chopped tomato

1 tsp chilli powder

1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder

1/2 tsp garam masala

1 tsp dried fenugreek leaves (kasuri methi)

For The Garnish

2 tbsp finely chopped coriander (dhania)

Method

For chana soya masala

To make chana soya masala, soak the soya nuggets in warm water for 10 minutes, drain well and keep aside.
Combine the soya nuggets, kabuli chana, turmeric powder, salt and 1 cup of water in a pressure cooker, mix well and pressure cook for 3 whistles.
Allow the steam to escape before opening the lid. Keep aside and do not drain the water.
Heat the oil in a non-stick kadhai and add the cumin seeds.
When the seeds crackle, add the ginger-garlic paste and onions and sauté on a medium flame for 1 to 2 minutes.
Add the tomatoes, chilli powder, coriander-cumin seeds powder, garam masala and dried fenugreek leaves, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
Add the cooked kabuli chana-soya nugget mixture (along with the water they were cooked in) and a little salt, mix well and cook on a medium flame for another 3 minutes, while stirring occasionally.
Serve the chana soya masala hot garnished with coriander.

Chana Soya Masala recipe with step by step photos

like chana soya masala

1. like chana soya masala recipe | white chick pea soya sabzi | healthy soya chana sabji | then do try our collection of soya sabzis and some recipes we love.
  - soya mutter pulao recipe | Indian soya chunks peas pulao | soya matar pulao | soya chunks pulao |
  - Rajasthani kaddu aur soya ki sabzi recipe | healthy bhopla soya sabji | soya chunks vegetable recipe |

what is chana soya masala made of ?

1. what is chana soya masala made of ? See below image of list of ingredients for chana soya masala.

soaking soya nuggets

1. This is how soya chunks looks like. We will soak 1/2 cup soya chunks to get 1 cup soaked soya chunks.
2. Add enough hot water in a deep bowl.
3. Soak soya chunks in enough hot water and keep aside for 10 minutes.
4. Squeeze out the water from the soya chunks and keep aside.
5. This is what soaked and squeezed soya chunks look like.

soaking kabuli chana

1. Take a deep bowl, add 1/2 cup raw kabuli chana, wash and cover them with enough water.
2. Cover it with a lid and keep aside to soak for 8 hours. If you are in a hurry and do not have much time then you can soak them in hot water and cover it. It will be done in 4 hours.
3. This is how the kabuli chana looks after soaking.
4. Drain well using a strainer.
5. Soaked and drained kabuli chana.

cooking soya and kabuli chana

1. In a pressure cooker put soaked soya chunks (nuggets).
2. Add 1 cup soaked kabuli chana (white chick peas).
3. Add 1/4 tsp turmeric powder (haldi).
4. Add salt to taste. We added 1/4 tsp salt.
5. Add 1 cup of water.
6. Mix well.
7. Pressure cook for 3 whistles.
8. Allow the steam to escape before opening the lid.
9. Keep aside and do not drain the water.

making chana soya masala

1. To make chana soya masala recipe | white chick pea soya sabzi | healthy soya chana sabji | heat 2 tsp coconut oil or oil in a non-stick kadhai. Use coconut oil for a healthier diet. Say no to processed seed oils.
2. Add 1/2 tsp cumin seeds (jeera).
3. Let the seeds crackle.
4. Add 1 tsp ginger-garlic (adrak-lehsun) paste.
5. Add 1/2 cup finely chopped onions.
6. Sauté on a medium flame for 1 to 2 minutes.
7. Add 1 cup finely chopped tomatoes.
8. Add 1 tsp chilli powder.
9. Add 1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder.
10. Add 1/2 tsp garam masala.
11. Add 1 tsp dried fenugreek leaves (kasuri methi).
12. Mix well.
13. Cook on a medium flame for 2 minutes, while stirring occasionally.
14. Add the cooked kabuli chana-soya nugget mixture (along with the water they were cooked in).
15. Add a little salt. We added 1/4 tsp salt.
16. Add 1/4 cup water if you feel the sabzi is dry.
17. Mix well.
18. Cook on a medium flame for another 3 minutes, while stirring occasionally.
19. Garmish chana soya masala | white chick pea soya sabzi | healthy soya chana sabji | with coriander.
20. Serve chana soya masala | white chick pea soya sabzi | healthy soya chana sabji | hot with bajra roti or jowar roti.

pro tips for chana soya masala

1. Chana Soya Masala is rich in Vitamin C, Fiber, Folic Acid, Phosphorus, Vitamin B1.
  1. Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 34% of RDA.
  2. 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. 34% of RDA.
  3. 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 ) 30% of RDA.
  4. Phosphorus : Phosphorus works closely with calcium to build bones. 24% of RDA.
  5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
2. Serve chana soya masala with bajra roti. See how to make bajra roti.

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per serving

Energy	151 cal
Protein	7.9 g
Carbohydrates	17.6 g
Fiber	8.6 g
Fat	5.4 g
Cholesterol	0 mg
Sodium	10.8 mg

Click here to view Calories for Chana Soya Masala

The Nutrient info is complete

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Pragna parikh

May 12, 2021, 2:38 p.m.

Tried the recipe , excellent , can we use whole soya beans as an option ? If so how to cook ?

Tarla Dalal

May 12, 2021, 2:38 p.m.

Hi Pragna, Thanks a lot for sharing your comment. We would not recommend using whole soyabeans as they contain some anti-nutritional factors which are usually removed while processing. Happy Cooking!!

n_katira

Feb. 21, 2021, 9:14 a.m.

Nice blend of chana and soya chunks makes a healthy subzi.

Olori Imanu-El

April 5, 2016, 2:42 p.m.

Excellent recipe.. I cooked it in an instant pot and it turned out perfect. All the spices soaked into the soya chunks. It was served with fresh Roti and curry aloo with spinach.