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Hearty soya chunks and tender potatoes simmered in a savory onion-tomato gravy. This protein-packed North Indian sabzi is a wholesome and delicious everyday meal, perfect with hot rotis or parathas.
For 4 servings
Prepare the Soya Chunks
Sauté the Masala Base
Add Spices and Vegetables
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Hearty soya chunks and tender potatoes simmered in a savory onion-tomato gravy. This protein-packed North Indian sabzi is a wholesome and delicious everyday meal, perfect with hot rotis or parathas.
This north_indian recipe takes 40 minutes to prepare and yields 4 servings. At 265.59 calories per serving with 11.14g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer the Sabzi
Garnish and Serve
Incorporate 1/2 cup of green peas, diced carrots, or bell peppers along with the potatoes for added nutrition and color.
For a richer, restaurant-style curry, stir in 2 tablespoons of heavy cream or cashew paste (made from 10-12 soaked cashews) at the end of cooking.
To save time, follow the steps in a pressure cooker. After adding water, close the lid and cook for 2 whistles on medium heat. Let the pressure release naturally.
For a slight tang, add 1/2 teaspoon of amchur (dry mango powder) along with the garam masala at the end.
Soya chunks are one of the best vegetarian sources of protein, which is essential for muscle building, tissue repair, and overall body function.
The complex carbohydrates from potatoes provide a steady release of energy, keeping you full and active for longer periods.
Both soya chunks and potatoes contribute to the high fiber content, which aids in digestion, promotes gut health, and helps in managing blood sugar levels.
Soya is known to help lower bad cholesterol (LDL) levels. This dish, being low in saturated fat and rich in fiber and potassium from potatoes, is beneficial for cardiovascular health.
Yes, it is a very healthy and balanced dish. Soya chunks are an excellent source of plant-based protein and fiber, while potatoes provide complex carbohydrates for energy. To keep it healthy, use a moderate amount of oil.
One serving (approximately 1 cup or 265g) of Soya Aloo Sabzi contains around 280-320 calories, depending on the amount of oil used. It's a nutritious meal packed with protein, carbs, and fiber.
This recipe is naturally vegan as it uses vegetable oil and no dairy products. If a recipe variation suggests ghee or cream, you can easily substitute them with oil and cashew cream respectively.
Store any leftover sabzi in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly in a pan or microwave before serving.
This usually happens for two reasons: either the soya chunks were not soaked in hot water for long enough, or the water was not squeezed out completely. Ensure they are fully soft after soaking and squeeze them very well before cooking.
Absolutely! Using pre-boiled potatoes can significantly reduce the simmering time. Add the boiled potato cubes along with the soya chunks and simmer for just 5-7 minutes to allow them to absorb the flavors.