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Nutritious soya chunks and fresh dill leaves cooked in a fragrant onion-tomato masala. This high-protein sabzi is a wholesome and flavorful dish that comes together quickly, perfect for a weeknight meal with rotis.
For 4 servings
Prepare the Soya Chunks (15 minutes)
Sauté the Aromatics (8-10 minutes)
Cook the Masala (5-6 minutes)
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Nutritious soya chunks and fresh dill leaves cooked in a fragrant onion-tomato masala. This high-protein sabzi is a wholesome and flavorful dish that comes together quickly, perfect for a weeknight meal with rotis.
This north_indian recipe takes 30 minutes to prepare and yields 4 servings. At 147.38 calories per serving with 8.9g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Simmer (8-10 minutes)
Finish and Serve (1 minute)
Add 1 medium potato, peeled and diced, along with the onions. Sauté until the potatoes are partially cooked before adding the tomatoes.
For a richer, milder bhaji, stir in 2-3 tablespoons of fresh cream (malai) or cashew paste at the end, after turning off the heat.
You can substitute dill leaves with an equal amount of chopped spinach (palak) or fenugreek leaves (methi) for a different flavor profile.
Add 1/2 cup of fresh or frozen green peas along with the soya chunks for added sweetness and texture.
Soya chunks are a complete protein source, containing all essential amino acids. This is crucial for muscle repair, growth, and overall body function, making it an excellent choice for vegetarians and vegans.
The combination of soya chunks and dill leaves provides a significant amount of dietary fiber, which aids digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
Dill leaves are a good source of Vitamin A, Vitamin C, and manganese. Soya provides iron, magnesium, and calcium, contributing to bone health, energy production, and a strong immune system.
Soya protein has been shown to help lower levels of 'bad' LDL cholesterol. This dish, being low in saturated fat and rich in fiber, is beneficial for cardiovascular health.
Yes, Soya Bhaji is very healthy. Soya chunks are an excellent source of plant-based protein and fiber. Dill leaves are rich in vitamins A and C, and antioxidants. This dish is a nutritious and balanced meal.
One serving of Soya Bhaji, which is approximately one cup, contains around 190-220 calories. The exact count can vary based on the type and amount of oil used.
This recipe is naturally vegan as it uses plant-based ingredients. Just ensure you are using a vegetable-based oil like sunflower, canola, or coconut oil.
It pairs wonderfully with Indian flatbreads like roti, chapati, or phulka. It also works well as a dry side dish in a larger meal with dal and steamed rice.
The most common reason for chewy soya chunks is not squeezing out all the water after soaking. It's essential to press them firmly to remove as much liquid as possible before adding them to the masala.
Yes, you can use soya granules (mince). The soaking process is the same. The cooking time might be slightly shorter as the granules cook faster than chunks.