If you’re on the hunt for a nutritious, protein-rich, and easy-to-make Indian dish, this Soyabean Granules Sabzi is a must-try. Made with soya granules, also known as textured vegetable protein (TVP), this sabzi is flavorful, filling, and ideal for vegetarians or anyone looking to add more plant-based protein to their diet.
Whether you’re meal prepping, packing lunch boxes, or cooking a healthy dinner for your family, this stir-fry recipe will quickly become a regular in your kitchen.
Why You Should Try This Recipe
- High in plant-based protein
- Perfect for weight loss and fitness diets
- Budget-friendly and easy to prepare
- Tastes great with chapati, paratha, or rice
- Vegan and dairy-free
Ingredients You’ll Need
- Soyabean granules (TVP) – 1 cup
- Onion (chopped) – 1 large
- Tomato (chopped) – 1 medium
- Green chillies (chopped) – 1-2 (adjust to taste)
- Ginger-garlic paste – 1 tsp
- Cumin seeds – 1 tsp
- Turmeric powder – ½ tsp
- Red chilli powder – ½ tsp
- Coriander powder – 1 tsp
- Garam masala – ½ tsp
- Salt – to taste
- Oil – 1 tbsp
- Fresh coriander leaves – chopped for garnish
- Water – as needed for soaking
Step-by-Step Cooking Method
Step 1: Prepare Soyabean Granules
- Soak the granules in hot water for 10 minutes.
- Squeeze out excess water and set aside.
Step 2: Cook the Base
- Heat oil in a pan. Add cumin seeds and let them splutter.
- Add chopped onions and sauté till golden brown.
- Add ginger-garlic paste and cook until the raw smell disappears.
Step 3: Add Tomatoes & Spices
- Mix in chopped tomatoes, turmeric, red chilli, and coriander powder.
- Cook until the oil separates and tomatoes soften.
Step 4: Add Soyabean & Cook
- Add the squeezed soyabean granules and stir well to coat with the masala.
- Cook for 7–10 minutes, stirring occasionally.
- Sprinkle garam masala and mix.
Step 5: Garnish & Serve
- Turn off the flame and garnish with fresh coriander leaves.
- Serve hot with chapati, paratha, or even mix into a buddha bowl!
Healthy Tips:
🌿 Add peas, capsicum, or grated carrot for extra nutrition.
🌶️ Adjust the spice level as per your taste.
🍋 Squeeze a bit of lemon juice before serving for freshness.
🥙 Use it as a protein stuffing in wraps or sandwiches!
Nutritional Benefits of Soyabean Granules
- Rich in protein: Ideal for vegetarians, vegans, and bodybuilders
- Low in fat: Great for weight management
- Fiber-packed: Aids in digestion and keeps you full longer
- Versatile: Can be added to pulao, cutlets, parathas, and more
Final Thoughts
This Soyabean Granules Sabzi is a perfect example of how Indian home cooking can be both healthy and delicious. It’s easy to prepare, rich in nutrition, and incredibly satisfying. Add it to your weekly meal plan for a hearty, plant-powered dish that keeps you full and energized.