Healthy lunch recipe: Protein and iron rich palak soya wadi

Enjoy a protein and fibre rich tasty recipe that is easy to make!

Read this in HINDI.

Summer demands light and fresh recipes. A heavy lunch will make you feel bloated and uncomfortable. It s best to stick to some basic yet healthy recipes to feel energetic all day. Main course recipe with iron and fibre rich palak and protein rich soya chunks is a definite yes in this season and even winters. So here s the simple recipe that you can make in a jiffy.

Ingredients

• 1 cup palak, pureed
• 2 cups soya chunks or nuggets
• cup milk
• 2 small onions, chopped
• 2 green chillies, finely chopped
• 1 tsp cumin seeds
• tsp turmeric powder
• tsp garam masala
• tsp kasuri methi
• 2 tbsp oil
• Salt to taste

Method

1. Soak the soya nuggets in hot salted water for 10-15 minutes. Once cool, squeeze out the extra water and keep them aside.
2. Soya nuggets or chunks need to be small in size. If they are big, cut them into halves.
3. Take these nuggets in a bowl and pour the milk in it.
4. In a pan, heat some oil and add the cumin seeds.
5. Once they crackle, add the onions and saut for 2 minutes. Add the green chillies and stir. Add the turmeric and allow the onions to cook for 2 more minutes.
6. Now add the palak puree to it and stir. Add half a cup of water and cook for 2-3 minutes.
7. Add the soya chunks and stir. Sprinkle the garam masala, salt and mix. Cook for 5-6 minutes.
8. Add the kasuri methi or dry fenugreek leaves and mix well. Allow it to cook for 2-3 minutes till the water is reduced and the soya chunks absorb all the masala and flavours.
9. Do not cover while cooking to retain the fresh green colour.
10. Serve hot with phulkas or bhakri.

You can also follow this instructional video:

You can also try the healthy soya bhurji, chilli soya chunks or soya and paneer kheer recipe.

Image source: Shutterstock (Image for representational purpose only)

Video Source: FoodFood/Youtube

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