SOYA METHI STIR FRY & CHICKEN METHI STIR FRY
Nutrition with Vibha
March 26, 2025
super easy
Soya Methi Stir Fry
Ingredients
Ingredients
- 2 cup Soya chunks
- Fenugreek Leaves washed and chopped-1 cup
- 1 Onion, large finely chopped
- 3-4 Garlic cloves chopped
- 1 tsp Ginger grated
- 1 tbsp Fresh coconut grated
- ½ tsp Flax seeds
- ½ tsp Cumin seeds/Jeera
- 1 tsp Red Chilli powder adjustable
- ½ tsp Turmeric powder/Haldi
- 1 tsp Garam masala powder
- Lemon juice-to taste
- Oil for cooking
- Salt to taste
- *To enhance the flavour of the dish 2 tsp of kasuri methi can be added with fenugreek leaves.
- *Can substitute paneer instead of soya chunks
Instructions
- Soak the soya nuggets in warm water for 10 minutes, then drain out the excess water and set aside.
- In a pan, heat the oil, then add the flax seeds and cumin seeds and let them sputter.
- Toss in the chopped onions and fenugreek leaves and stir well to incorporate.
- Stir in the red chilli powder, turmeric powder, and garam masala powder until thoroughly combined. Cover and cook for 3-5 minutes.
- Combine the drained soya chunks and grated coconut and mix well.
- Add water to achieve the required consistency, reduce the heat, cover, and cook for 2-3 minutes.
- Remove from the heat, stir in the lemon juice, and serve immediately with your favourite millet chapati.
Notes
Highlights
- Soya chunks helps maintain strong bones by being high in minerals, calcium, magnesium, zinc, copper, selenium, and vitamin.
- Flax seeds are high in immune-boosting and brain-protecting omega 3 fatty acids, which enhance the quality of this simple and healthy meal.
- The high soluble fibre content of fenugreek leaves slows digestion and glucose absorption, resulting in a slower rate of digestion.
- Manganese and antioxidants in coconut may aid to improve your immune system and reduce inflammation.
| Energy | 204 kcal |
| Carbohydrate | 14 g |
| Protein | 13 g |
| Fat | 9 g |
| Calcium | 102.3 mg |
| Iron | 1.7 mg |
| Total Fiber | 2.3 g |
| Soluble Fiber | 0.5 g |
Chicken Methi Stir Fry
Ingredients
Ingredients
- 500 gmd Chicken boneless chopped in medium size pieces and boiled
- Fenugreek Leaves washed and chopped-1 cup
- 1 Onion,large finely chopped
- 3-4 Garlic cloves chopped
- 1 tsp Ginger grated
- ½ tbsp Flax seeds
- ½ tsp Cumin seeds/Jeera
- 1 tsp Red Chilli powder/adjustable
- ½ tsp Turmeric powder/Haldi
- 1 tsp Garam masala powder
- 1 tbsp Fresh coconut grated
- Lemon juice-to taste
- 2 tbsp Oil
- Salt- to taste to taste
- *To enhance the flavour of the dish 2 tsp of kasuri methi can be added with fenugreek leaves .
Instructions
- In a pan, heat the oil, then add the flax seeds and cumin seeds and let them sputter.
- Toss in the chopped onions and fenugreek leaves and stir well to incorporate.
- Stir in the red chilli powder, turmeric powder, and garam masala powder until thoroughly combined. Cover and cook for 3-5 minutes.
- Combine the boiled chicken pieces and grated coconut and mix well.
- Add water to achieve the required consistency, reduce the heat, cover, and cook for 2-3 minutes.
- Remove from the heat, stir in the lemon juice, and serve immediately with your favourite millet chapati..
Notes
Highlights
- Chicken is rich in proteins, niacin, selenium, and phosphorus.
- Flax seeds provide immune-boosting and brain-protective omega 3 fatty acids, which improve the quality of this quick and healthy recipe.
- Fenugreek leaves' high soluble fibre content slows digestion and glucose absorption, resulting in a slower rate of digestion.
- Coconut's manganese and antioxidants may help strengthen your immune system and minimise inflammation.
| Energy | 226 kcal |
| Carbohydrate | 4 g |
| Protein | 25 g |
| Fat | 11 g |
| Calcium | 23.4 mg |
| Iron | 0.7 mg |
| Total Fiber | 2.0 g |
| Soluble Fiber | 0.5 g |
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