Recipe for Aalu Matar Nutri Sabzi

Today, I am posting a simple and quick everyday recipe: Aalu Matar Nutri Sabzi. It requires less than 10 minutes to prepare and about 15 minutes to cook. Aalu Matar Nutri Sabzi is a gravy dish that combines potatoes, peas, and soya chunks. Basic Indian spices are also added, and the dish is cooked in a pressure cooker.

While the sabzi cooks in the pressure cooker, I prepare rotis or rice and a quick salad, and I am all set to serve my family a wholesome, healthy meal.

Soya Chunks

Soya Chunks are chunks made using soy flour which is left after oil extraction. i.e. after all the oil is extracted from the soybeans, the remaining part is dehydrated and converted into chunks.

Soya chunks are a good source of protein for vegetarians and vegans and can be included in everyday meals.

Availability of Soya Chunks in Germany:

They are quite easily available in Indian shops. In Germany, they are available in organic stores (called Bioladen) and are called Soja Schnetzel. They come in two forms: grob ( which are big, coarse chunks) and fein ( which are small, fine chunks).

Using Soya Chunks

Soak soya chunks in warm water for 10 minutes. After 10 minutes, drain out the excess water and use the chunks in your recipe. Squeeze out the water from the chunks if you plan to use it in cutlets, parantha stuffing, etc.

If you like including soybeans in your everyday diet, you can check out my recipes for Soya Keema Parantha,  Coriander and Mint Pulav, Rava Soybean Idli, and Soybean Arugula Parantha.

So, here goes the recipe for Aalu Matar Nutri Sabzi:

Equipment

• Pressure Cooker
• Knives and Cutting Board
• Potato Peeler

Learn about all the equipment I use in my kitchen here.

Ingredients needed to make Aalu Matar Nutri Sabzi:

• 1 tbsp Oil
• 1 tsp Cumin Seeds
• 1 Medium-sized Onion, Chopped
• 1 tbsp Ginger and Garlic; Chopped
• 1 Medium-sized Tomato, Chopped
• ¾ tsp Turmeric Powder
• tsp Salt, to taste
• 1 tsp Kashmiri Red Chilli Powder
• ⅓ tsp Garam Masala
• 1 tbsp Coriander Powder
• 4 Medium Sized Potatoes; washed, peeled, and cut into cubes
• ½ cup Peas
• 2 cups Soya Chunks, soaked in water for about 15 minutes
• Water; about 3 cups
• Fresh Coriander Leaves; Chopped

Method to make Aalu Matar Nutri Sabzi:

• In a pressure cooker, heat oil. Add cumin seeds. Fry on medium heat for 5 seconds.
  
  
  
• Add chopped ginger, garlic and onion. Fry till the onions turn translucent.
  
  
  
• Add chopped tomatoes.
  
  
  
• Add salt, turmeric powder, red chilli powder, coriander powder and garam masala. Reduce the heat and cook till the tomatoes turn mushy.
  
  
  
• Add potatoes, soya chunks and peas.
  
  
  
• Mix well.
  
  
  
• Now add water and pressure cook the vegetables.
  
  
  
• Once cooked, transfer to a serving bowl. Garnish with fresh coriander leaves and serve.
  
  
  

This dish goes well with rotis and salad.

Check out other recipes from my kitchen here.

Here is the recipe in printable format:

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