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Soya Beans are a powerhouse of protein, especially for vegetarians. It prevents the risk of heart diseases, aids in lowering cholesterol, helps in weight loss, regulates metabolism amongst several others. Navratri is a time when every household makes atleast one sundal variety each day. Why not include this protein rich legume and make it a tasty evening snack. This sundal is very easy to make and can be served to guests as well.
Ingredients:
- Dried Soya Beans – 1 cup
- Onion – 2, Finely Chopped
- Ginger – 1 inch Piece, Grated
- Garlic Cloves – 3, Grated
- Green Chillies – 2, Chopped
- Tomato – 1, Finely Chopped
- Turmeric Powder – 1/2 tsp
- Red Chilli Powder – 1/2 tsp
- Coriander Powder – 1 tsp
- Garam masala Powder – 1 tsp
- Oil – 2 tblsp
- Mustard Seeds – 1 tsp
- Urad Dhal – 1 tsp
- Asafoetida – A pinch
- Curry leaves – Few
- Coriander Leaves – Few
Method:
- Soak the soya beans over night in water.
- Drain the water and rinse wash them thoroughly.
- Discard any outer skin.
- Add little water and needed salt and pressure cook them for 6 whistles.
- Heat a pan under medium flame.
- Add the mustard seeds, urad dhal, curry leaves, asafoetida and temper it.
- Add the ginger, garlic, onions and saute until onions turn soft.
- Add the tomatoes and cook till it is mashed well with onions.
- Add the turmeric powder, coriander powder, garam masala powder, chilli powder and salt.
- Now add the cooked soya beans and mix until the masala is coated well to the beans.
- If needed, sprinkle some water and mix well.
- Cover and cook for 5 minutes.
- Garnish with coriander leaves and serve hot.
