Chana Soya Masala

vijigermany

Lord of Penmai
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#1
[h=1]Chana Soya Masala[/h]
Ingredients

1 cup kabuli chana (white chick peas), soaked overnight
1/2 cup soya chunks (nuggets), soaked, drained and chopped
1/2 cup chopped onions
1 cup chopped tomatoes
1/2 tsp turmeric powder (haldi)
1/2 tsp cumin seeds (jeera)
1 tsp ginger-garlic (adrak-lehsun) paste
1 tsp chilli powder
1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp garam masala
1 tsp dried fenugreek leaves (kasuri methi)
2 tsp oil
salt to taste

For the garnish
1/4 cup chopped coriander (dhania)
1 green chilli, slit
Method

  1. Mix kabuli chana and soya nuggets with 1 cup of water, turmeric powder and salt and pressure-cook for 3 whistles. remove from the flame, drain and discard the water. keep the kabuli chana and soya nuggets aside.
  2. Heat the oil in a non-stick pan, add the cumin seeds, when they crackle add ginger-garlic paste and onions and sauté till they turn translucent.
  3. Add chopped tomatoes, red chilli powder, coriander-cumin seed powder, garam masala, kasuri methi and ¾ cup of water and cook till the oil separates.
  4. Add cooked kabuli chana, soya nuggets and salt and mix well. cook stirring continuously for 5 to 7 minutes.
  5. Serve hot garnished with coriander and green chilli.
Nutrient values per serving
[TABLE]
[TR]
[TD]Energy
[/TD]
[TD]Fat
[/TD]
[TD]Carbohydrate
[/TD]
[TD]Fibre
[/TD]
[TD]Iron
[/TD]
[TD]Protein
[/TD]
[/TR]
[TR]
[TD]214 kcal.
[/TD]
[TD]6.5 gm.
[/TD]
[TD]27.6 gm.
[/TD]
[TD]2.2 gm.
[/TD]
[TD]3.1 mg.
[/TD]
[TD]11.2 gm.
[/TD]
[/TR]
[/TABLE]
 

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