Soya ki Subzi ( Baby and Toddler Recipe): This mildly spiced and nutritious subzi will make an excellent accompaniment for rotis and parathas. Soya is “the king of beans” as it is a valuable source of energy, proteins, calcium, iron and fibre, all of which are extremely important for your child’s healthy growth. Vegetables like tomato, capsicum, coriander adds to the colour and flavour of the subzi making it more appealing for the toddler. 

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Makes 1.5 cups

Ingredients

1/2 cup soya chunks (nuggets)
1/2 tsp cumin seeds (jeera)
1/2 tsp grated ginger (adrak)
1 small garlic clove , chopped
1/4 cup onions , chopped
1 tbsp finely chopped capsicum
2 tbsp cauliflower florets , finely chopped
2 tbsp peeled and finely chopped carrots
1/2 cup tomato , grated
1/4 tsp turmeric powder (haldi)
1 tsp coriander-cumin seeds powder
2 tbsp milk
1 tsp oil
salt to taste

For The Garnish
1 tbsp chopped coriander (dhania)

Method

  1. Boil the soya nuggets in 1½ cups of water till they are soft. Chop into small pieces.
  2. Heat the oil and add the cumin seeds. When the cumin seeds crackle, add the onions, ginger, garlic and capsicum and sauté for 2 to 3 minutes.
  3. Add the cauliflower and carrots and sauté for another 4 to 5 minutes till the cauliflower is tender.
  4. Add the tomato, turmeric powder, coriander-cumin seeds powder and salt.
  5. Mix well and sauté till the oil separates from the gravy. Add the chopped soya nuggets, the milk and 2 tablespoons of water and simmer for 4 to 5 minutes.
  6. Garnish with the coriander and serve lukewarm with chapatis or rice.

Nutrition Value

Nutrient values for 1 1/2 cups

Amt 242 gm
Energy 298 kcal
Protein 20.2 gm
Cho 19.1 gm
Fat 14.9 gm
Vit-A 1025.7 mcg
Vit-C 59.3 mg
Calcium 233.8 mg
Iron 5.3 mg
F.Acid 67.9 mcg
Fibre 2.9 gm

 

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