Saturday, February 9, 2013

Nutrela high protein soya chunks/ Soya wadi subzi with julienned Chayote and Green peas...Quick Veggie-Protein packed Indian Stir fry for every day cooking.

Nutrela soya chunks is over two decade old  popular nutritional product of India. It has been quite a long time since I have cooked any  dish with Nutrela soy chunks. Today I made this quick subji by using soya chunks with julienned Chayote and green peas. This subji is good to pack in lunch boxes or can be enjoyed with daily meals.


Ingredients :
  • 1 heaped cup - Nutrela Soya chunks
  • 1 Extra large chayote/chow chow/Bangalore brinjal - julienned (2 cups lightly packed)
  • 3/4 Cup - frozen green peas
  • 1 small size onion - sliced lengthwise (1 cup yield)
  • 1/2 Tsp - red chilli powder
  • 1/2 Tsp - Turmeric powder
  • 1 Tsp - Garam masala or your favorite spice blend powder.
  • 1/2 Cup - fresh chopped cilantro
  • 1 Tbsp - oil


Directions to prepare Soya chunks/ soya vadi subji :
  1. Place soya balls in a medium size bowl filled with water, around 2 cups - microwave for 4 minutes over 20% reduced temperature that is set heat level to 80. Let it  cool for 2-3 minutes. Take out all balls from bowl with slotted spoon, place in a colander, run under cold water for few seconds, until they turn cool enough to touch. Quickly squeeze out water. Gently Squeezing 2-3 times is enough, you need to retain some water in chunks. Keep aside
  2. In a medium saute pan heat 1 tbsp oil, add sliced onions, saute over medium heat, stirring often for about 6-7 minutes. Now add 1/2 tsp turmeric powder, 1/2 tsp garam masala, fry for one minute.
  3. Next add julienned chayote, mix all well. Pour in half a cup of water, little salt. Cover the lid and cook for 4-5 minutes over medium heat.
  4. Open the lid, mix in squeezed soya chunks. Sprinkle remaining half tsp garam masala, 1/2 tsp red chilli powder, little chopped cilantro. Mix well, continue cooking over medium heat for 3-4 minutes. Add 2-3 tbsp water if pot dries out at the bottom.
  5. Add 3/4 cup frozen green peas, reduce heat to medium low, adjust salt seasoning. Add 2-3 tbsp water, let cook covered for 4-5 minutes.
  6. Finally garnish with remaining chopped cilantro. Serve with roti, use as wrap filling or just enjoy in a bowl.

Soya wadi, Bangalore brinjal and matar subzi.

10 comments:

Priya R said...

Lovely side, i love soya chunks so much. thanks for leaving such a lovely comment :)

sm said...

soya chunks wadi nice dish
healthy dish

Usha said...

Priya, Thanks for following my blog..it was great pleasure to visit your blog. I have made a note and will stay connected.

Usha said...

sm, Thanks. Soya chunks is good dose of protein..I cooked few more variations..all tasted good so made note of it, will be posting more soya chunks recipes.

Kumar said...

It is a healthy dish. When my father couldnt meat for a while we had the soy meal chunks with matar and aloo on weekends. It has nice texture after soaking up juice.

Usha said...

Kumar, good to see you back.Matar and aloo combination sounds good, I will try that.Last week I got one more packet with smaller soya chunks, will be trying more dishes with it. Thanks for stopping by.

Hari Chandana said...

Such a healthy and delicious side dish.. looks great.. thanks for the recipe :)

debajyoti said...

this looks yum! i am a vegetarian and my first preference is soya. will try this recipe although i am not sure whether i will get all the ingredients in my town or not. thank you so much for posting this lovely recipe :)

Usha said...

Hari Chandana, Good to see you here, Thanks for stopping by.

Usha said...

Debajyoti, Welcome to my blog, Good to see you, Thanks for taking moment to visit.

In this recipe Chayote is the vegetable that you may not get there, if you skip that then this is quite basic recipe. You can wait to check few other recipes of soy chunks or add chopped green onions, diced pre-boiled carrots. tiny cauliflower florets, greeen beans. Either pick one or more to substitute chayote.