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
Step-by-step instructions
Step 1 · Soak soybeans overnight in sufficient water
Soak soybeans overnight in sufficient water. Drain and pressure cook with fresh water for 3-4 whistles until soft but not mushy. Set aside.
Step 2 · Heat oil in a kadhai or deep pan
Heat oil in a kadhai or deep pan. Add cumin seeds and let them splutter.
Step 3 · Add chopped onions
Add chopped onions. Sauté till golden brown on medium flame, stirring regularly.
Step 4 · Add ginger-garlic paste and green chili
Add ginger-garlic paste and green chili. Fry for a minute till raw aroma disappears.
Step 5 · Mix in pureed tomatoes
Mix in pureed tomatoes. Cook till oil separates and masala thickens, about 4-5 minutes.
Step 6 · Add turmeric
Add turmeric, red chili powder, coriander powder, and salt. Stir well.
Step 7 · Add boiled soybeans and green peas
Add boiled soybeans and green peas. Mix to combine. Add 1/2 cup water to adjust consistency. Simmer covered for 5-7 minutes.
Step 8 · Sprinkle garam masala and fresh coriander leaves
Sprinkle garam masala and fresh coriander leaves. Serve hot with roti, phulka, or steamed rice.
Why this recipe 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.
A note on tradition
Soybean and Peas Masala is especially popular in Punjabi and North Indian homes, where rich, protein-based dishes are cherished during winters. It is commonly prepared during harvest festivals like Lohri and Makar Sankranti, symbolizing abundance and nourishment. The dish highlights the use of locally grown legumes and winter vegetables, reflecting the regional emphasis on seasonal, nutritious fare. Its ease of preparation and adaptability make it a weekday staple as well as a festive favorite.