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15-Minute, Protein-Rich Soybean Bhurji | Soya Granules Sabzi

15-Minute, Protein-Rich Soybean Bhurji | Soya Granules Sabzi

Soybean granules are a versatile and nutritious ingredient that is used to create a variety of delicious dishes. It is a great protein source for vegetarians and vegans. In this blog post, we will explore a quick, easy, and flavorful recipe for soybean granules sabzi (or Soybean Bhurji). It is a popular Indian dish loaded with protein and bursting with flavor.

Whether you’re looking for a meat-free alternative or want to add more plant-based protein to your diet, this soybean granules sabzi is perfect. You can make it for a nourishing lunch or a light dinner. Let’s cook it!

What are the health benefits of Soybean?

Soybeans are a versatile legume with many health benefits. Here are some of the key benefits of eating soybeans:

  1. Rich in Protein: Soybeans are one of the best plant-based protein sources, making them a great option for vegetarians and vegans.
  2. Bone Health: Soybeans are a good source of calcium, magnesium, and phosphorus, which are essential minerals for maintaining strong and healthy bones.
  3. Menopausal Symptoms: Soy can be considered a first-line treatment for menopausal hot flashes and night sweats symptoms. A whole food source of soy is soy nuts, which are dry-roasted soybeans.
  4. Heart Health: Soy foods can also lower LDL cholesterol, which may lower cardiovascular disease risk. Besides the lower breast cancer risk, soy eaters are also less likely to get prostate cancer, colorectal cancer, and lung cancer.
  5. Digestive Health: Soybeans are rich in dietary fiber, which supports digestive health by promoting regular bowel movements, preventing constipation, and nourishing beneficial gut bacteria.
  6. Skin Health: The isoflavones in soybeans are good for skin health because they improve skin elasticity, reduce wrinkles, and protect against UV-induced damage.
Benefits of Soybean

You can read more here.

Is this recipe vegan-friendly?

This protein-rich Indian recipe of Soya Granules (Soybean Bhurji or Nutrela Soya Chunks Sabzi) is vegan-friendly. If you are a vegan, use any plant-based or vegan milk. I would recommend coconut milk.

How to store Soybean Bhurji (Soya Granules Sabzi)?

You can make this recipe and keep it in the refrigerator for up to 2 days. Reheat while serving.

You can even make a big batch and freeze it for later use. Use within a month. To use, put it in the refrigerator overnight the day before serving it. Or take it out and keep it on the kitchen counter for a couple of hours until it thaws well. Reheat while serving. Making it fresh is always better.

Ingredients List – for quick reference

Ingredients for Soya Granules Sabzi

Step-By-Step Recipe Instructions

Soya Granules Sabzi
Soya Granules Sabzi
Soya Granules Sabzi
Soya Granules Sabzi

More Meal Ideas – just as good

  1. 15-Minute Fusion Garlic Spaghetti Pasta
  2. No Onion, No Garlic Aloo Paneer Curry
  3. 15-Minute Zucchini Sabzi
  4. Spinach Corn Pasta
  5. Multi Milets Khichdi

Conclusion

Soybean (or Soya Badi) is a great source of protein and has many health benefits. You can include it in your regular diet for your well-being. This recipe is packed with protein, fiber, and essential nutrients. It is not only delicious but also incredibly nutritious. Make it for a healthy lunch or a light dinner. This recipe is sure to impress everyone.

If you try this recipe, please share your reviews in the comment section below. Do share a photo on Instagram and tag us @thefearlesscooking. We love seeing your recreation of our recipes.

Happy Cooking. 🙂

Love from us.

Richa

15-Minute, Protein-Rich Soybean Bhurji | Soya Granules Sabzi

Protein-Rich. Wholesome. Healthy.

Whether you're looking for a meat-free alternative or want to add more plant-based protein to your diet, this soybean granules sabzi is perfect. Do try it for a healthy lunch or a light dinner. 

2

Servings

5 min

Prep Time

15 min

Cook Time

20 min

Total Time


Ingredients

            Vegetables

                                                                                                                      Beans and Whole Grains

                                                                                                                        Herbs and Spices

                                                                                                                          Dairy or Non-Dairy

                                                                                                                            Other

                                                                                                                              Steps

                                                                                                                              1. Prep Ahead: Soak Soya Granules (granulated soya) in water for around 20 minutes or until soft and plump. Drain the water and squeeze out any excess moisture from the soybean granules. Crush garlic and ginger in a mortar and pestle. 
                                                                                                                              2. Heat oil in a pan or kadhai over medium heat. Add cumin seeds and let them splutter.
                                                                                                                              3. Add chopped onion and crushed ginger-garlic to the pan and sauté until golden brown.
                                                                                                                              4. Add chopped tomatoes to the pan, salt, red chili powder, coriander powder, and turmeric powder. Cook until they turn soft and mushy.
                                                                                                                              5. Once the tomatoes are cooked, add the soaked and drained soybean granules to the pan. Mix well to combine with the onion-tomato mixture.
                                                                                                                              6. Add green peas, chili, milk, garam masala, and Kasoori methi. Mix well and cook on low flame until slightly creamy and all flavors meld together, for about 5-7 minutes. 
                                                                                                                              7. Once done, remove from the flame. Garnish the soybean granules sabzi with fresh coriander leaves and chopped green chili. Serve hot with roti, paratha, or rice.

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