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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

 28 January, 2025

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सोया मटर की सब्जी रेसिपी - हिन्दी में पढ़ें (Soya Matar ki Sabzi, Soya Mutter Masala Curry in Hindi)
સોયા મટરની સબ્જી - 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 recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy is a protein rich accompaniment to whole wheat rotis and Parathas. Learn how to make soya mutter masala curry.

To make soya matar sabzi, combine the soya chunks, salt and 1 cup of hot water in a bowl and keep aside to soak for 10 minutes. Discard the drained water and keep the squeezed soya chunks aside. Combine the curds, besan, milk and ¾ cup of water in a deep bowl, whisk well till no lumps remain and keep aside. Heat the oil in a non-stick kadhai and add the cumin seeds. When the seeds crackle, add the asafoetida, ginger-green chilli paste, garlic paste and onions and sauté on a medium flame for 1 to 2 minutes. Add the tomatoes, turmeric powder, chilli powder and coriander-cumin seeds powder, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Lower the flame, add the curd-beasn mixture and ½ cup water, mix well and cook on a slow flame for 1 minute, while stirring continuously. Add the soya chunks, green peas, sugar and salt, mix well and cook on a slow flame for 1 minute, while stirring once in between. Serve immediately.

Chunky, mealy soya nuggets and juicy green peas simmered in a tangy curd-based gravy, the soya matar ki sabji is an exciting way to add soya to your meal.

While the curds-besan mixture gives the soya mutter masala curry a kadhi like flavour, the addition of onions, tomatoes and spice powders makes this semi-dry subzi all the more exciting. Try it once, and you will be happy to see this flavourful soya chunks gravy preparation rise to the top of the popularity chart at home.

This healthy 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 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.

Tips for soya matar sabzi. 1. Once the soya chunks have been soaked, drained and squeezed thoroughly at step 1, use them immediately to make this sabzi, else the soya chunks might break if kept for too long. 2. Ensure that the besan has mixed very well with the curd. 3. After adding this curd-besan mixture to the sabzi at step 6, ensure to cook on a slow flame to avoid the curd from splitting.

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, combine the soya chunks, salt and 1 cup of hot water in a bowl and keep aside to soak for 10 minutes. Discard the drained water and keep the squeezed soya chunks aside.
  2. Combine the curds, besan, milk and ¾ cup of water in a deep bowl, whisk well till no lumps remain and keep aside.
  3. Heat the oil in a non-stick kadhai and add the cumin seeds.
  4. When the seeds crackle, add the asafoetida, ginger-green chilli paste, garlic paste and onions and sauté on a medium flame for 1 to 2 minutes.
  5. Add the tomatoes, turmeric powder, chilli powder and coriander-cumin seeds powder, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  6. Lower the flame, add the curds-beasn mixture and ½ cup water, mix well and cook on a slow flame for 1 minute, while stirring continuously.
  7. Add the soya chunks, green peas, sugar and salt, mix well and cook on a slow flame for 1 minute, while stirring once in between.
  8. Serve the soya matar ki sabzi immediately.


Handy tip:
 

  1. Once the soya chunks have been soaked, drained and squeezed thoroughly at step 1, use them immediately to make this subzi, else the soya chunks might break if kept for too long.

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
subhashree

March 13, 2025, midnight

tastes good but not best

5 
user
Aastha Gyakwad

March 13, 2025, midnight

liked very much

5 
user
Manali Gawad

March 13, 2025, midnight

Tastes good. Can make it again

3 
user

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