Saavan (or Sawan), the holy month in the Hindu calendar, is a time for spiritual reflection, fasting, and a focus on consuming sattvic or pure food. During this time, many devotees avoid onions, garlic, and tomatoes, which are considered “tamasic” (heavy and inducing inertia), and opt for lighter, more easily digestible dishes. If you’re craving a satisfying and nutritious meal during Saavan but still want to keep things light and without onion, garlic, or tomatoes, Aloo Soyabean Sabji is a perfect choice.
This potato and soyabean vegetable is easy to prepare, hearty, and full of proteins, making it an excellent dish to enjoy during fasting or for a simple yet delicious meal. Here’s how you can prepare this flavorful dish:
Ingredients:
- 2 large potatoes (aloo), peeled and diced
- 1 cup soyabean (soaked overnight and boiled)
- 2 tbsp ghee or oil
- 1 tsp cumin seeds (jeera)
- 1-2 green chilies, finely chopped
- 1-inch piece of ginger, grated or finely chopped
- 1 tsp turmeric powder (haldi)
- 1 tsp coriander powder (dhania powder)
- 1/2 tsp red chili powder (optional, for spice)
- 1/2 tsp garam masala
- Salt to taste
- Fresh coriander leaves for garnishing
- 1/2 tsp asafoetida (hing) (optional)
- Water as required
Instructions:
- Preparation of Soyabean:
- If you haven’t already soaked the soyabeans, soak them in water for about 6-8 hours or overnight.
- After soaking, drain the water, rinse the soyabeans, and then boil them in fresh water for 10-15 minutes, or until soft but not mushy. Set them aside.
- Cooking the Aloo (Potatoes):
- Heat ghee or oil in a large pan over medium heat.
- Add the cumin seeds (jeera) and let them splutter. If you’re using asafoetida (hing), add it now for added flavor.
- Once the cumin seeds have spluttered, add the chopped green chilies and grated ginger. Sauté for a minute or two until fragrant.
- Add Spices:
- Now, add the diced potatoes (aloo) and mix well with the ginger and green chili mixture. Stir-fry for a few minutes.
- Add the turmeric powder, coriander powder, red chili powder (if using), and salt. Stir the potatoes to coat them with the spices.
- Let the potatoes cook for about 5-7 minutes, occasionally stirring to avoid sticking.
- Combine Soyabeans with Potatoes:
- Once the potatoes begin to soften, add the boiled soyabeans to the pan.
- Mix everything thoroughly and let the flavors blend. Add a little water (about 1/4 cup) to help the cooking process and avoid burning.
- Cover the pan and cook on low heat for 10-12 minutes, or until both the potatoes and soyabeans are tender and well-cooked.
- Finishing Touches:
- After cooking, check the seasoning and adjust the salt or spice levels as desired.
- Sprinkle garam masala over the sabji and mix gently.
- Garnish with freshly chopped coriander leaves for a fresh flavor.
Serving Suggestions:
Aloo Soyabean Sabji can be enjoyed with:
- Phulka (whole wheat flatbread)
- Poori
- Steamed rice or Jeera rice
This dish can also be paired with a cooling yogurt side dish or a simple cucumber salad for a well-balanced meal. Its rich texture from the soyabeans, combined with the comforting taste of potatoes, makes it a fulfilling dish that will leave you satisfied.
Health Benefits of Aloo Soyabean Sabji:
- Rich in Protein: Soyabeans are an excellent source of plant-based protein, making this dish a nutritious option for vegetarians and vegans.
- Good for Digestion: The combination of ginger and cumin aids in digestion, making this dish light on the stomach.
- High in Fiber: Both potatoes and soybeans are high in dietary fiber, which supports good digestion and overall gut health.
- Nutrient-Dense: This dish is loaded with vitamins and minerals, including potassium, iron, magnesium, and B vitamins, which help maintain good health during fasting.
Conclusion:
Aloo Soyabean Sabji is a delicious, wholesome, and nutritious vegetable that fits perfectly into the dietary restrictions of the Saavan month. It provides energy, keeps you feeling full, and is made with simple, natural ingredients that are easy to find. Whether you’re fasting or simply looking for a flavorful vegetarian dish, this recipe will surely satisfy your taste buds. Enjoy this light, sattvic dish, and nourish your body and soul with every bite!
