Soya Bhurji (No Onion, Garlic)
Soya Bhurji is a vegan Indian dish that is a great source of plant-based protein and is perfect for a FODMAP friendly diet. This recipe is free from high FODMAP ingredients such as onion and garlic, making it suitable for individuals with IBS or other digestive issues. Soy products are known to cause allergies, so people with soy allergy should avoid this dish.
Nutrition Facts
Per serving
Energy
140 kcal
Protein
18 g
Carbs
13 g
Fat
2 g
Fiber
7 g
Ingredients
Turmeric powder
0.25 tsp (1.25g)
Cumin seeds
0.25 tsp (1.25g)
Common salt
0.5 tsp (2.5g)
Coriander Powder
1 tsp (2g)
chopped tomato
1 small cup (80g)
Chopped Green Chilli
0.5 tsp (1g)
Olive Oil
1 tsp (5g)
Fresh Coriander Leaves (chopped)
1 tbsp (5g)
Ginger Paste
0.5 tsp (2.5g)
Soya chunks (Nutrela)
0.5 cup (100g)
Instructions
Preparation
-Soak the soya chunks in hot water for 10-15 minutes. Drain the water and squeeze out the excess water from the granules.
Cooking Steps
Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
Add ginger paste and sauté for another 1-2 minutes until the raw smell goes away.
Add chopped tomatoes and green chili. Cook for 3-4 minutes until they soften and turn mushy.
Add turmeric powder, coriander powder, and salt. Mix well.
Add the squeezed soy granules and mix well, ensuring the granules are coated in the masala.
Cover the pan with a lid and let it cook for 5-7 minutes over medium heat until the soy granules are cooked and have absorbed the flavors.
Garnish with fresh coriander leaves and serve hot.
Community Reviews & Results
Rishabh Rani Gupta
"Cooked this 3 days ago, and it matched my strict calorie targets effortlessly. The ingredient ratio is spot on, giving it a rich and authentic taste. A must-try dish on your wellness journey."
Rohan Prakash Joshi
"Prepped this over the weekend, and Soya Bhurji (No Onion, Garlic) has quickly become a household favorite. It requires minimal preparation time, which is ideal for a fast-paced routine. Giving this five stars for ease of prep and fantastic taste!"
Vivek Lata Reddy
"Following this recipe for 2 weeks now, and Soya Bhurji (No Onion, Garlic) has quickly become a household favorite. The texture was amazingly soft, aromatic, and very satisfying. A must-try dish on your wellness journey."
Hemant Dev Sinha
"Made this for lunch on Tuesday, and it was light on digestion while being super quick to cook. It requires minimal preparation time, which is ideal for a fast-paced routine. Super satisfied with the overall taste and nutritional value."