Soya Chunks Dry Vegetable

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15 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 28%
Carbs 27%
Fats 45%
High Protein
Lactose Free
Gluten Free

The FitterEats Soya Chunks Dry Vegetable recipe is an Indian vegan vegetarian, high-protein dish typically served for lunch or dinner. The flavours of this gluten-free, lactose-free soyabean sabzi are refined and wholesome. Nutrient rich with a good dose of iron, calcium and fiber makes this a flavourful healthy choice for your meal. Pairs perfectly with a Butter Naan or a Bajra Bhakri.

Ingredients

  • 1/2 Cup Soya Chunks
  • 3 Tbsp Chopped Tomato
  • 2 Tbsp Chopped Onion
  • 1 Tsp Ginger Garlic Paste
  • 1 Tsp Chopped Green Chilli
  • 1 Tsp Chopped Coriander Leaves
  • 1/4 Tsp Red Chilly Powder
  • 1/4 Tsp Coriander Powder
  • 1/4 Tsp Garam Masala
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/4 Tsp Cumin Seeds (Jeera)
  • 1/4 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Salt
  • 2 Tsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Soak Soya chunks in hot water

Preparation
  • Step 1

    In a kadhai, heat oil, rai, jeera, chopped onion, chopped green chili, and ginger garlic paste. Mix well till the onion are translucent

  • Step 2

    To this mixture, add chopped tomato and saute well

  • Step 3

    Now add haldi, red chilly powder, garam masala, dhania powder, and water and mix well

  • Step 4

    Add the soaked soya chunks, salt, and chopped coriander leaves and mix well

  • Step 5

    Serve hot

twist
Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

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NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories

kcal

124
% Daily Value *
Total Carbohydrate 8gm 2.8%
Dietary Fiber 1gm 5.1%
Protein 9gm 18.6%
Total Fat 6gm 7.9%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 124 kcals ?

  • Walking (3 mph ) 36 minutes
  • Running (6 mph ) 21 minutes
  • Bicycling 17 minutes

Values estimated based on person weighing 60 kgs.

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