Soybean and Peas Masala
Lunch • India
How to Make Soybean and Peas Masala (Traditional & Healthy Version)
Soybean and Peas Masala is a protein-packed vegetarian delight from North India, blending the wholesome goodness of soybeans (soya bean) and green peas (matar) in a fragrant, mildly spiced tomato-onion gravy. This dish is a favorite in many Punjabi households, especially during the winter months when fresh peas are abundant in local bazaars. Its rich, earthy flavors, combined with the soft yet chewy texture of soybeans and the natural sweetness of peas, make it a hit among both adults and children. This masala is often enjoyed with phulka (atta roti), jeera rice, or even as part of festive thalis during occasions like Lohri or Makar Sankranti, when hearty, nutritious meals are celebrated. It beautifully balances tradition and modern nutrition, catering to those who seek a healthy, satisfying lunch without compromising on authentic Indian taste. The use of everyday Indian spices, ginger-garlic paste, and fresh coriander lends depth and aroma, while the incorporation of plant-based protein sources makes it an excellent choice for vegetarians and fitness enthusiasts alike.
Ingredients(for 1 medium bowl per person)
- 1 cup Soybeans (soya bean) (soaked overnight and boiled)
- 1 cup Green peas (matar) (fresh or frozen)
- 1 medium Onion (finely chopped)
- 2 medium Tomato (pureed)
- 1 tablespoon Ginger-garlic paste (adrak-lehsun)
- 1 Green chili (finely chopped) - optional
- 1 teaspoon Cumin seeds (jeera)
- 1/2 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chili powder (lal mirch)
- 1 teaspoon Coriander powder (dhaniya)
- 1/2 teaspoon Garam masala
- to taste Salt
- 1 tablespoon Oil (preferably mustard oil or any neutral oil)
- 2 tablespoons Fresh coriander leaves (hara dhaniya) (chopped, for garnish)
Instructions
- 1
Soak soybeans overnight in sufficient water. Drain and pressure cook with fresh water for 3-4 whistles until soft but not mushy. Set aside.
10 minutes (active time)
Ensure soybeans are fully cooked for easy digestion.
- 2
Heat oil in a kadhai or deep pan. Add cumin seeds and let them splutter.
2 minutes
Mustard oil adds authentic Punjabi flavor but can be substituted with sunflower oil for milder taste.
- 3
Add chopped onions. Sauté till golden brown on medium flame, stirring regularly.
4 minutes
Golden onions give a subtle sweetness and rich color to the gravy.
- 4
Add ginger-garlic paste and green chili. Fry for a minute till raw aroma disappears.
1 minute
You can skip green chili for a milder version, especially for kids.
Why This Dish is Healthy
This dish is a healthy choice because it packs in high-quality protein from soybeans and peas, making it ideal for vegetarians and those focused on muscle health. The use of minimal oil and fresh, natural ingredients ensures it is low in saturated fat and cholesterol. Fiber-rich legumes help with satiety and blood sugar management, supporting weight loss and diabetic-friendly diets. The addition of turmeric and coriander brings anti-inflammatory and digestive benefits.
Soybean and Peas Masala is an excellent source of plant-based protein, dietary fiber, complex carbohydrates, and essential vitamins like folate, vitamin C, and vitamin K. Soybeans are rich in iron, calcium, and potassium, which support bone health and energy levels. Green peas provide antioxidants and micronutrients that boost immunity. The low oil content and absence of cream or butter make this dish heart-friendly, while the spices aid in digestion.
Pro Tips
- 💡Tip 1: For a richer flavor, sauté the masala patiently until oil separates from the sides.
- 💡Tip 2: Fresh winter peas enhance the sweetness and texture of the dish.
- 💡Tip 3: Garnish with lemon juice for a tangy kick just before serving.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave, adding a splash of water if needed to maintain consistency.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
