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
,
, or grated carrot for extra nutrition.
Adjust the spice level as per your taste.
Squeeze a bit of
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.
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