How many calories does one serving of  Soya ki Sabzi have?

One  serving (105 grams) of  Soya ki Sabzi gives 179 calories. Out of which carbohydrates comprise 32 calories, proteins account for 37 calories and remaining calories come from fat which is 110 calories.  One  serving of Soya ki Sabzi provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

179 calories for 1 serving of Soya ki Sabzi, Cholesterol 2.7 mg, Carbohydrates 7.8g, Protein 9.2g, Fat 12.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Soya ki Sabzi.

See soya ki sabzi is a very simple and super delicious recipe and is sure to please everyone. Learn how to make Soya chunks masala recipe | soya ki sabzi | soya chunks curry |

soya chunks masala recipe is a meal maker curry, flavoured with onion, tomato and curd based gravy with minimal spices. This protein rich sabzi is mildly spiced and nutritious.

Soya chunks is a valuable source of energy, proteins, calcium, iron and fibre, all of which are extremely important for a healthy living. This soya chunks curry will make an excellent accompaniment for rotis and Parathas.

Tips to make soya chunks masala: 1. Marinating the soya chunks makes the sabzi more flavourful as they soak up all the masalas. 2. Instead of Kashmiri dry red chillies you can add Kashmiri red chili powder. 3. Squeeze little lemon juice while serving the sabzi which makes it tangy and chatpata.

Is Soya ki Subzi healthy?

Yes, this is healthy, conditions apply. 

Let's see what's healthy ?

benefits of soya granules, soya chunks. 

• Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
• Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
• A 100 per cent vegetarian high quality protein source that does wonders for young and old.
• Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
• Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
• Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
• Soy protein may provide positive results for people with high blood pressure.
• Soy protein is beneficial to women in post-menopausal years.
• Soy is low in fat and sodium, and may help reduce the risk of heart disease.

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Coconut Oil : Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Can diabetics, heart patients and overweight individuals have Soya ki Sabzi?

Yes, this recipe is good for diabetics (restricted amounts), heart and weight loss. 

4 reasons and precautions to why to have Soya ki Sabzi.

1. Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
2. Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. 
3. Cut the total amount of coconut oil used. 
4. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness.

Can healthy individuals have  Soya ki Sabzi?

Yes, this recipe is healthy.  Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.

Sabzi + ROTI (cereal) 

Combine with  bajra roti, jowar roti, radish nachni roti recipe , basic ragi roti recipe or whole wheat roti, whole wheat bhakri recipe to make a healthy combination. Note that when you combine any dal with any cereal like bajra, jowar, ragi, buckwheat, barley or whole wheat to enhance the protein value.

Bajra Roti

Soya ki Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Phosphorus : Phosphorous works closely with calcium to build bones. 27% of RDA.
2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 25% of RDA.
3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
4. 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. 19% 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 ). 17% of RDA.