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soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy |

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Tarla Dalal

 30 December, 2020

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4.3/5 stars   100% LIKED IT Cookbook Login 3 REVIEWS ALL GOOD
સોયા અને લીલા વટાણાનું શાક | સોયા મટર મસાલા કરી | - ગુજરાતી માં વાંચો (Soya Matar ki Sabzi, Soya Mutter Masala Curry in Gujarati)

Table of Content

About Soya Matar Ki Sabzi, Soya Mutter Masala Curry down arrow
Ingredients down arrow
Methods down arrow
If you like soya matar sabzi down arrow
What is soya mutter sabzi made of? down arrow
How to cook soya chunks down arrow
How to make the masala paste down arrow
How to make soya mutter sabzi down arrow
Pro tips to make soya mutter sabzi down arrow
Benefits of soya matar sabzi down arrow
Nutrient values down arrow

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

Soya Matar Sabzi, also known as Soya Matar ki Sabji, Soya Mutter Masala Curry, or Soya Chunks Gravy, is a delectable and protein-rich Indian main course. This vegetarian delight combines tender soya chunks and vibrant green peas in a rich, aromatic gravy. It's a fantastic option for those seeking a wholesome and flavorful meal, offering a satisfying texture and a burst of traditional Indian spices.

 

The journey to a perfect Soya Matar ki Sabzi begins with preparing the soya chunks. First, 1 1/2 cups of soy chunks (nuggets) are boiled in a deep pan with a little salt for 5 to 8 minutes on a medium flame. After boiling, they are drained and gently pressed to remove any excess water. This crucial step ensures the soya chunks are soft and porous, ready to absorb the flavors of the gravy. Next, these rehydrated chunks are lightly sautéed in 1 tablespoon of oil in a broad non-stick pan for 8 to 10 minutes until they turn a light golden brown. This adds a pleasant texture and prevents them from becoming mushy in the curry.

 

While the soya chunks are getting their golden hue, the foundation for the rich masala is laid. In the same pan, another 1 tablespoon of oil is heated. 1 cup of chopped onion, 10 to 12 garlic cloves, 1 teaspoon of chopped ginger, and 1 roughly chopped green chilli are added and sautéed for 2 to 3 minutes on a medium flame. Following this, 1/2 cup of chopped tomato is introduced and cooked for 2 minutes with occasional stirring. This sautéed mixture is then transferred to a plate to cool completely before being blended into a smooth paste with 1/4 cup of chopped coriander (dhania) and 1/4 cup of water in a mixer jar.

 

The heart of the soya mutter masala curry lies in its vibrant tempering and spice blend. The remaining 1 tablespoon of oil is heated in a deep non-stick pan. Whole spices like 1 bay leaf (tejpatta), 1 cinnamon stick (dalchini), 3 black peppercorns (kalimirch), 3 cloves (laung/lavang), and 1 green cardamom (elaichi), along with 1 teaspoon of cumin seeds (jeera), are added. Once the seeds crackle, ground spices like 1/2 teaspoon of turmeric powder (haldi), 2 teaspoons of chilli powder, 2 teaspoons of coriander-cumin seeds (dhania-jeera) powder, 1/4 teaspoon of garam masala, and salt to taste are added. Crucially, 1/4 cup of curd (dahi) is also added at this stage, and the mixture is cooked for 1 to 2 minutes while stirring continuously to prevent the curd from curdling.

 

Once the spices and curd have cooked down, the prepared smooth masala paste is added to the pan. This mixture is then cooked on a medium flame for 4 to 5 minutes until the oil begins to separate and release from the sides, indicating that the masala is perfectly cooked and aromatic. This step is key to developing the deep, rich flavor of the gravy.

 

Finally, the pre-sautéed soya chunks and 1/2 cup of green peas are added to the rich gravy. 1 cup of hot water and additional salt to taste are incorporated, and everything is mixed well. The curry is then covered and allowed to simmer on a medium flame for 8 to 10 minutes, with occasional stirring. This final cooking ensures that the soya chunks and green peas are thoroughly infused with the flavors of the gravy, resulting in a comforting and hearty soya chunks gravy. Serve it piping hot, garnished with fresh coriander for a burst of freshness.

Enjoy soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | with step by step photos.

 

Soya Matar ki Sabzi, Soya Mutter Masala Curry recipe - How to make Soya Matar ki Sabzi, Soya Mutter Masala Curry

Tags

Preparation Time

15 Mins

Cooking Time

7 Mins

Total Time

22 Mins

Makes

4 servings

Ingredients

Method

For soya mutter ki subzi
 

  1. To make soya matar ki sabzi, boil enough water in a deep pan, add little salt and soya chunks, boil them on a medium flame for 5 to 8 minutes.
  2. Drain the soya chunks and gently press them to remove excess water from it. Keep aside.
  3. Heat 1 tbsp oil in a broad non stick pan, add the boiled soya chunks.
  4. Sauté it on a medium flame for 8 to 10 minutes until they turn light golden brown in colour. Remove in a plate and keep aside.
  5. Heat 1 tbsp oil in the same broad non stick pan, add onions, garlic, ginger and green chillies. Sauté on a medium flame for 2 to 3 minutes.
  6. Add the tomatoes and cook on a medium flame for 2 minutes, while stirring occasionally.
  7. Remove in a plate and cool the mixture completely. Transfer it into a mixer jar along with coriander and ¼ cup water.
  8. Blend into a smooth paste. Keep aside.
  9. Heat the remaining oil in a deep non-stick pan, add bayleaf, cinnamon stick, peppercorns, cloves, black cardamom, green cardamom and cumin seeds.
  10. When the seeds crackle, add turmeric powder, chilli powder, coriander cumin seeds powder, curd, garam masala and salt.
  11. Mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
  12. Add the prepared masala paste and cook on a medium flame for 4 to 5 minutes until the oil is released.
  13. Add sauteed soya chunks, green peas, 1 cup hot water and salt to taste.
  14. Mix well and cover and cook on a medium flame for 8 to 10 minutes, while stirring in between.
  15. Serve soya matar ki sabzi hot garnished with coriander.

soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | Video by Tarla Dalal

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Soya Matar ki Sabzi, Soya Mutter Masala Curry recipe with step by step photos

If you like soya matar sabzi

 

    1. If you like soya matar sabzi, then also try other sabzis like
what is soya mutter sabzi made of?

 

    1. See the below image of list of ingredients for making soya mutter sabzi recipe.
how to cook soya chunks

 

    1. To make soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | boil enough water in a deep pan.
    2. Add a little salt.
    3. Add 1½ cups of soy chunks (nuggets). The porous texture of soya chunks allows them to readily absorb the flavors of the spices, tomatoes, and other ingredients in the gravy, creating a delicious and satisfying dish.
    4. Boil them on a medium flame for 5 to 8 minutes. 
    5. Drain the soya chunks.
    6. Gently press them to remove excess water from it. Keep aside.
    7. Heat 1 tbsp oil in a broad non-stick pan.
    8. Add the boiled soya chunks.
    9. Sauté it on a medium flame for 8 to 10 minutes until they turn light golden brown in colour. Remove in a plate and keep aside. 
how to make the masala paste

 

    1. Heat 1 tbsp oil in the same broad non-stick pan.
    2. Add 1 cup roughly chopped onions. Onions add a rich golden color to the masala paste, making the curry visually appealing.
    3. Add 10 to 12 garlic (lehsun) cloves. Garlic has a strong, pungent flavor that adds a savory depth to the masala paste. This depth complements the subtle nuttiness of the soya chunks and the sweetness of the peas.
    4. Add 1 tsp chopped ginger (adrak). Ginger has a strong aroma that adds a fragrant dimension to the dish, making it more enticing.
    5. Add 1 roughly chopped green chillies. The amount of green chili used will depend on your personal preference for spice.
    6. Sauté on a medium flame for 2 to 3 minutes. 
    7. Add ½ cup roughly chopped tomatoes. Tomatoes are the foundation of the gravy's tanginess and sweetness. Their natural acidity balances the spices and creates a flavorful base for the dish.
    8. Cook on a medium flame for 2 minutes, while stirring occasionally. 
    9. Remove in a plate and cool the mixture completely.
    10. Transfer it into a mixer jar.
    11. Add ¼ cup chopped coriander (dhania).
    12. Add ¼ cup water. 
    13. Blend into a smooth paste. Keep aside.
how to make soya mutter sabzi

 

    1. Heat the remaining 1 tbsp oil in a deep non-stick pan.
    2. Add 1 bay leaf. Bay leaf adds a unique depth of flavor to the masala paste for soya matar sabzi.
    3. Add 1 cinnamon (dalchini) stick. Cinnamon stick adds a warm, slightly sweet, and aromatic flavor to Soya Matar Sabzi.
    4. Add 3 black peppercorns (kalimirch). Peppercorns add a subtle warmth and a slight bite to the soya matar sabzi. They enhance the overall flavor profile of the dish without overpowering it.
    5. Add 3 cloves (laung / lavang). Cloves have a warm, pungent flavor that adds depth and complexity to the dish.
    6. Add 1 black cardamom (badi elaichi). Black cardamom adds a unique smoky and slightly sweet flavor to the soya matar sabzi.
    7. Add 1 green cardamom (elaichi). Green cardamom has a strong, warm, and slightly sweet flavor with citrusy notes. 
    8. Add 1 tsp cumin seeds (jeera). 
    9. When the seeds crackle, add ½ tsp turmeric powder (haldi).
    10. Add 2 tsp chilli powder. Chili powder is a crucial ingredient in Soya Matar Sabzi because it provides heat and a spicy kick to the dish. 
    11. Add 2 tsp coriander-cumin seeds (dhania-jeera) powder. These powders create a harmonious blend of flavors that complement the soya chunks and peas, resulting in a delicious and aromatic Soya Matar Sabzi.
    12. Add ¼ cup curd (dahi). Curd imparts a subtle tanginess that balances the richness of the dish and adds a refreshing note.
    13. Add ¼ tsp garam masala. Garam masala is a blend of warm spices like cinnamon, cloves, cardamom, and nutmeg. These spices impart a rich, warm, and slightly sweet flavor profile that elevates the overall taste of the curry.
    14. Add salt to taste.
    15. Mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously. 
    16. Add the prepared masala paste.
    17. Cook on a medium flame for 4 to 5 minutes until the oil is released.
    18. Add sauteed soya chunks.
    19. Add ½ cup green peas. Green peas add a burst of tender sweetness and a contrasting texture to the slightly firm soya chunks.
    20. Add 1 cup hot water.
    21. Add salt to taste. 
    22. Mix well.
    23. Cover and cook on a medium flame for 8 to 10 minutes, while stirring in between.
    24. Add finely chopped coriander (dhania)
    25. Mix well.
    26. Serve soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | hot garnished with coriander.
pro tips to make soya mutter sabzi

 

    1. You can add a pinch of sugar can balance out the spiciness of the dish and enhance the overall flavor.
    2. If you don't have fresh peas, you can use frozen peas.
    3. You can add a dollop of fresh cream to make creamy sabzi.
benefits of soya matar sabzi

 

    1. 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). 28% of RDA.
      2. Phosphorus : Phosphorous works closely with calcium to build bones. 28% of RDA.
      3. 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. 24% of RDA.
      4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
      5. 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 ). 18% of RDA.
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy182 cal
Protein9.7 g
Carbohydrates9.8 g
Fiber5.9 g
Fat11.5 g
Cholesterol0.8 mg
Sodium6.3 mg

Click here to view Calories for Soya Matar ki Sabzi, Soya Mutter Masala Curry

The Nutrient info is complete

Your Rating*

user
Manali Gawad

Sept. 19, 2015, 9:38 a.m.

Tastes good. Can make it again

3 
user
Aastha Gyakwad

Nov. 26, 2014, 5:58 p.m.

liked very much

5 
user
subhashree

Oct. 10, 2012, 7:29 a.m.

tastes good but not best

5 
user

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