Soya Granules Aloo Matar: A flavorful and protein-packed Indian dish combining soya granules, potatoes, and green peas in a fragrant blend of spices. Perfect for a hearty and healthy vegetarian meal.
Soya Granules Aloo Matar is a popular vegetarian Indian dish that combines three main components: soya granules (also known as textured vegetable protein or TVP), potatoes (aloo), and green peas (matar).
This flavorful dish is rich in protein and nutrients, making it a nutritious option for vegetarians and those seeking plant-based alternatives.
The soya granules take on the flavors of the spices and other ingredients, creating a hearty and satisfying meal that's often served with Indian bread or rice.
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Ingredients
Here's a description of the main ingredients used in Soya Granules Aloo Matar:
Soya Granules (Textured Vegetable Protein or TVP): Soya granules are a protein-rich meat substitute made from defatted soy flour. They have a texture similar to minced meat when rehydrated and are a great source of plant-based protein. They absorb the flavors of the spices and other ingredients in the dish.
Potatoes (Aloo): Potatoes are a versatile and widely used vegetable in Indian cuisine. They add a hearty and starchy element to the dish. When cooked, they become soft and absorb the flavors of the spices and other ingredients.
Green Peas (Matar): Green peas are a sweet and vibrant and add color and texture to the dish. They provide a touch of natural sweetness and are a good source of dietary fiber and vitamins.
Onion: Onions provide a strong flavor and a base for building the dish's taste. They are typically sautéed to bring out their sweetness and aroma.
Tomatoes: Tomatoes add acidity and a tangy flavor to the dish. They also help create a rich and flavorful gravy. When cooked down, tomatoes contribute to the dish's overall color and consistency.
Ginger: It is a aromatic ingredient that provides depth and complexity to the dish's flavor profile.
Green Chilies: Green chilies add spiciness to the dish. The amount you use can be adjusted based on your spice preference.
Whole Spices: Cumin seeds, Black Cardamom, Bay leaf, Star Anise, and Cloves impart a warm and earthy flavor to the dish.
Spices (Turmeric, Red Chili Powder, Coriander Powder, Garam Masala): These spices are essential for flavoring the dish. Turmeric provides color and a mild earthy taste, red chili powder adds heat, coriander powder contributes a subtle citrusy note, and garam masala is a blend of warming spices that enhances the overall flavor.
Oil: Oil is used for sautéing and cooking the ingredients.
Lemon Juice (Optional): Is added just before serving. Adds a citrusy and refreshing flavor to the dish.
Fresh Coriander Leaves: These are used as a garnish at the end. They add a burst of freshness and a hint of citrus to the dish.
How To Make Soya Granules Aloo Matar Sabji
Start by rehydrating the soya granules: Place the soya granules in a bowl and cover them with hot water. Let them soak for about 15-20 minutes until they become soft. Drain the water and squeeze out any excess moisture from the granules.
Stovetop Soya Granules Aloo Matar
Heat oil in a pan or pot over medium heat. Add whole spices, cumin seeds and let them splutter.
Add chopped onions and sauté until they become light brown in color.
Add chopped tomatoes, ginger, green chili and cook until they turn soft and the oil starts to separate.
Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook the spices for a minute or two.
Add the potatoes and mix them with the spices. Cook for about 5-7 minutes until the potatoes start to soften.
Add the rehydrated soya granules and green peas to the pan. Mix everything together.
Add a little water to the mixture, cover the pan, and let the dish simmer on low heat. Stir occasionally to ensure that nothing sticks to the bottom of the pan. If needed, you can add more water during the cooking process.
Once the potatoes and peas are cooked through, add garam masala, lemon juice (optional) and give it a final mix.
Check the seasoning and adjust salt and spices according to your taste.
Garnish with fresh coriander leaves.
Your soya granules aloo matar is now ready to be served. This dish goes well with roti, naan, rice, or any Indian bread of your choice. Enjoy your delicious and nutritious meal!
Instant Pot Soya Granules Aloo Matar Curry
Press the "Saute" button on your Instant Pot. Once it's hot, add oil, whole spices and cumin seeds. Let the cumin seeds splutter.
Add chopped onions and sauté until they become light brown in color.
Add chopped tomatoes, ginger, green chili and cook until they turn soft and the oil starts to separate.
Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook the spices for a minute.
Add the potatoes and mix them with the spices. Cook for about 1-2 minutes.
Add the rehydrated soya granules and green peas to the Instant Pot. Mix everything together.
Add 2 cups of water and give it a good stir.
Close the Instant Pot with the lid and make sure the steam release valve is set to the "Sealing" position.
Cancel the "Sauté" mode and select the "Pressure Cook" or "Manual" mode. Set the timer for 4 minutes at high pressure.
Once the cooking time is complete, allow for a natural pressure release for about 5 minutes, and then carefully perform a quick pressure release for the remaining steam.
Open the lid and add garam masala and lemon juice (optional). Mix well.
Check the seasoning and adjust salt and spices according to your taste.
Garnish with fresh coriander leaves.
Substitutions
Here are some ingredient substitutions you can consider for Soya Granules Aloo Matar:
Soya Granules (TVP): Tofu crumbles or tofu minced into small pieces, Seitan can be used as an alternative to soya granules. They will provide a similar protein-rich texture.
Potatoes (Aloo): You can use sweet potatoes or Butternut Squash instead of regular potatoes. They'll add a slightly sweeter flavor and a unique texture.
Green Peas (Matar): Edamame beans or Lima Beans, either fresh or frozen, can be used in place of green peas. They have a similar color and a slightly different flavor.
Onion: Shallots or Leeks have a milder flavor compared to onions and can be used as a substitute.
Tomatoes: If you don't have fresh tomatoes, you can use canned tomato sauce or crushed tomatoes to create the base of the dish.
Ginger: You can use pre-made ginger paste instead fresh grated ginger.
Green Chili: Red pepper flakes can add heat to the dish.
Spices: You can use curry powder as a convenient substitute for a blend of flavors.
Variations
Here are a few variations you can try to customize your Soya Granules Aloo Matar dish:
One-Pot Soya Granules Aloo Matar with Rice: Make it a complete one-pot meal by adding rice directly to the Instant Pot along with the other ingredients. Adjust the water quantity accordingly and let the rice cook along with the rest of the dish.
Soya Granules Aloo Matar Wrap: Use the cooked soya granules aloo matar as a filling for wraps or rolls. Serve them in tortillas, flatbreads, or lettuce wraps for a portable and convenient meal.
Add Veggies: Feel free to add more vegetables like carrots or bell peppers to enhance the nutritional value and color of the dish.
Storage
To store Soya Granules Aloo Matar, allow it to cool completely before transferring it to an airtight container. Refrigerate for up to 3-4 days or freeze for longer shelf life, ensuring you reheat gently to preserve the flavors and textures.
Tips
Here are some tips to help you make a delicious Soya Granules Aloo Matar:
Rehydrate Soya Granules Properly: When rehydrating soya granules, make sure to use hot water and allow them to soak for the recommended time. Squeeze out excess water after soaking to prevent the dish from becoming too watery.
Control Spice Levels: Adjust the amount of red chili powder and green chilies according to your spice tolerance. Taste as you go and add more if needed.
Uniform Potato Cubes: Cut the potatoes into uniform-sized cubes so that they cook evenly. This ensures that some pieces don't turn mushy while others remain undercooked.
Sautéing Spices: Properly sautéing spices in the beginning releases their flavors and enhances the overall taste of the dish. Be careful not to burn them, as this can make the dish bitter.
Pressure Cooking Time: When using an Instant Pot, be mindful of the pressure cooking time. Overcooking can make the potatoes and peas mushy.
Natural Pressure Release: Allowing the pressure to naturally release for a few minutes before performing a quick release can help retain the flavors and prevent the dish from splattering due to rapid pressure release.
Garnish with Fresh Herbs: Adding fresh coriander leaves or other herbs just before serving adds a burst of freshness to the dish.
Make Ahead: This dish can be prepared ahead of time and reheated when needed. It often tastes even better the next day as the flavors continue to meld.
Pair with Raita: To balance the heat, serve the dish with a cooling side dish like cucumber raita or yogurt.
FAQ
Yes, you should rehydrate soya granules by soaking them in hot water until they become soft and plump. Boiling is not necessary; soaking is sufficient to rehydrate the granules for use in dishes like Soya Granules Aloo Matar.
Soya chunks are made from defatted soy flour that has been processed to remove the oil. The resulting protein-rich material is then textured and shaped to resemble chunks or granules, making them a versatile meat substitute in various dishes.
Yes, soya chunks are considered a healthy option as they are a rich source of plant-based protein, dietary fiber, vitamins, and minerals. They can be a valuable addition to a balanced diet, especially for individuals looking to increase their protein intake or follow a vegetarian or vegan lifestyle.
Soya chunks and soya granules are both derived from soybeans and used as meat substitutes, but they differ in texture and appearance. Soya chunks have a larger and chewier texture, resembling meat chunks, while soya granules have a smaller, granular texture, similar to minced meat, making them suitable for different types of dishes and cooking methods.
Pairing
Nutritious Soya Granules Aloo Matar (TVP Potato Peas Curry)
Ingredients
- 1 cup soya granules TVP
- 2 cups hot water for soaking
- 2 medium-sized potatoes peeled and quartered
- 1 cup green peas fresh or frozen
- 1 large onion finely chopped
- 2 medium tomatoes chopped
- 1- inch piece of ginger grated
- 1-2 green chilies chopped (adjust to taste)
- 1 teaspoon cumin seeds
- 1 Black Cardamom Pod
- 4 cloves
- 1 Star Anise
- 1 Bay Leaf
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder adjust to taste
- 1 teaspoon coriander powder
- ½ teaspoon garam masala
- 2 cups water
- Salt to taste
- 2 tablespoon Oil for cooking
- Fresh coriander leaves for garnishing
- Lemon Juice (Optional)
Instructions
Rehydrate The Soya Granules
- Place the soya granules in a bowl and cover them with hot water. Let them soak for about 15-20 minutes until they become soft. Drain the water and squeeze out any excess moisture from the granules.
Stovetop Soya Granules Aloo Matar
- Heat oil in a pan or pot over medium heat. Add whole spices, cumin seeds and let them splutter.
- Add chopped onions and sauté until they become light brown in color.
- Add chopped tomatoes, ginger, green chili and cook until they turn soft and the oil starts to separate.
- Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook the spices for a minute or two.
- Add the cubed potatoes and mix them with the spices. Cook for about 5-7 minutes until the potatoes start to soften.
- Add the rehydrated soya granules and green peas to the pan. Mix everything together.
- Add a little water to the mixture, cover the pan, and let the dish simmer on low heat. Stir occasionally to ensure that nothing sticks to the bottom of the pan. If needed, you can add more water during the cooking process.
- Once the potatoes and peas are cooked through, add garam masala, lemon juice (optional) and give it a final mix.
- Check the seasoning and adjust salt and spices according to your taste.
- Garnish with fresh coriander leaves.
Instant Pot Soya Granules Aloo Matar Curry
- Press the "Saute" button on your Instant Pot. Once it's hot, add oil, whole spices and cumin seeds. Let the cumin seeds splutter.
- Add chopped onions and sauté until they become light brown in color.
- Add chopped tomatoes, ginger, green chili and cook until they turn soft and the oil starts to separate.
- Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook the spices for a minute.
- Add the cubed potatoes and mix them with the spices. Cook for about 1-2 minutes.
- Add the rehydrated soya granules and green peas to the Instant Pot. Mix everything together.
- Add 2 cups of water and give it a good stir.
- Close the Instant Pot with the lid and make sure the steam release valve is set to the "Sealing" position.
- Cancel the "Sauté" mode and select the "Pressure Cook" or "Manual" mode. Set the timer for 4 minutes at high pressure.
- Once the cooking time is complete, allow for a natural pressure release for about 5 minutes, and then carefully perform a quick pressure release for the remaining steam.
- Open the lid and add garam masala and lemon juice (optional). Mix well.
- Check the seasoning and adjust salt and spices according to your taste.
- Garnish with fresh coriander leaves.
Notes
- Tips For Nutritious Soya Granules Aloo Matar
- Substitutions
- Variations
- Storage
Nutrition
Disclaimer
Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.
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