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


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Soya Matar ki Sabzi, Soya Mutter Masala Curry

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soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | with 49 amazing images.

Chunky, mealy soya nuggets and juicy green peas simmered in a rich onion-tomato based gravy, the soya matar sabzi is an exciting way to add soya to your meal. Learn how to make soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy |

soya matar sabzi is a flavourful sabzi that combines the goodness of soya chunks and green peas in a flavorful gravy. It's a popular vegetarian option that's easy to make and packed with protein. The combination of soya and peas provides a good source of plant-based protein, making it a wholesome and satisfying meal. The combination of soya and peas creates a delightful texture and taste, making it a satisfying meal for both vegetarians and non-vegetarians alike.

This 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 reduce the quantity of oil used in the recipe and 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.

pro tips to make soya mutter sabzi: 1. You can add a pinch of sugar to 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.

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

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

Preparation Time:    Cooking Time:    Total Time:     6Makes 6 servings

Method

For soya mutter ki subzi
    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 video by Tarla Dalal

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.

Accompaniments

Dhaniye Aur Makai ki Roti 
Parathas, Plain Paratha, Basic Paratha Recipe 
Pudina Puri, Pudina Masala Puri 

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

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Reviews

Soya Matar ki Sabzi, Soya Mutter Masala Curry
3
 on 24 Nov 22 09:08 PM


Tastes good. Can make it again
Reply
| Hide Replies
Tarla Dalal    Thank you for the feedback. Please keep reviewing recipes and articles you love.
Reply
28 Nov 22 04:08 PM
સોયા મટરની સબ્જી
5
 on 24 Aug 17 12:17 PM


liked very much
Reply
Soya Mutter ki Subzi ( Roz ka Khana)
5
 on 26 Sep 16 06:57 PM


tastes good but not best
Reply