Soya ki Sabzi
by Tarla Dalal
Added to 137 cookbooks
This recipe has been viewed 162515 times
soya ki sabzi | soya sabzi with mixed vegetables | indian soya vegetable
This mildly spiced and nutritious Soya ki Subzi will make an excellent accompaniment for rotis and Parathas.
Soya is a valuable source of energy, proteins, calcium , iron and fibre, all of which are extremely important for a healthy living. Vegetables like tomato, capsicum, coriander adds to the colour and flavour of Soya ki Subzi making it more appealing while adding a dose of antioxidants to improve your immunity.
Enjoy soya sabzi with mixed vegetables off the pan! With time its texture changes and the subzi may turn slight chewy.
- To make soya ki subzi, boil the soya nuggets in 1½ cups of water till they are soft. Chop into small pieces.
- Heat the oil and add the cumin seeds. When the cumin seeds crackle, add the onions, ginger, garlic and capsicum and sauté for 2 to 3 minutes.
- Add the cauliflower and carrots and sauté for another 4 to 5 minutes till the cauliflower is tender.
- Add the tomato, turmeric powder, coriander-cumin seeds powder and salt.
- Mix well and sauté till the oil separates from the gravy. Add the chopped soya nuggets, the milk and 2 tablespoons of water and simmer for 4 to 5 minutes.
- Garnish the soya ki subzi with the coriander and serve lukewarm with chapatis or rice.
Nutrient values for 1 1/2 cups
|Amt|| 242 gm|
|Energy|| 298 kcal|
|Protein|| 20.2 gm |
|Cho|| 19.1 gm|
|Fat|| 14.9 gm|
|Vit-A|| 1025.7 mcg|
|Vit-C|| 59.3 mg|
|Calcium|| 233.8 mg|
|Iron|| 5.3 mg|
|F.Acid|| 67.9 mcg|
|Fibre|| 2.9 gm|
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