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SOYBEAN /SOYA BEAN SUNDAL RECIPE

HEALTHY SOYBEAN STIR FRY FOR PROTEIN INTAKE / GYM RECIPE / SOYA BEAN SUNDAL

 Soybeans is very high in dietary protein (in fact highest among all legumes) and fiber. Soybeans are also an important source of the minerals copper, manganese, molybdenum, phosphorus, potassium, vitamin B, riboflavin and omega-3 fatty acids. They are rich in Vitamin B12 which is not found much in other vegetarian foods. Moreover it is low in starch and devoid of cholesterol. 

BENEFITS OF SOYBEAN

  1. high in fibre.
  2. high in protein.
  3. low in saturated fat.
  4. cholesterol free.
  5. lactose free.
  6. a good source of omega-3 fatty acids.
  7. a source of antioxidants.
  8. high in phytoestrogens.

INGREDIENTS

  • Soya bean – ½ cup
  • Salt to taste
  • Grated coconut – 3 or 4 tbsp
  • Oil – 2 tsp
  • Mustard + Urad dal – 1 ½  teaspoon
  • Red chilli – 2 broken
  • Curry leaves – 1 sprig
  • Asafoetida – 1/8 tsp

METHOD

Soak soyabean overnight.

Pressure cook for 5 to 6  whistles along with enough water + salt on medium flame or until it becomes soft. Don’t overcook .It should be whole and soft and not mushy .

Drain water and set aside.

Heat oil in a pan .

Add mustard seeds + urad dal and let it splutter .

Add red chilli, hing,curry leaves and give a stir .

Add cooked soya bean .Adjust salt if needed .

Toss it well, then add coconut and mix well.

Switch off.You can garnish with finely chopped coriander leaves .

Serve hot .

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