Soya Beans Sambar…I know the name is unique and you never heard about it. Before. When I think to create something different so many ideas start rolling in my mind. I think and experiment recipes and serve to my family just to taste the dish. Soya bean sambar recipe is one from my thoughts. To my surprise Sambar which I prepared with soya beans really came out tasty and perfect like how I thought. I usually avoid using Tamarind while preparing sambar and Rasam. I substitute tamarind with tomato puree or with dry mango powder (Aamchur Powder) The idea of substituting using of tamarind makes me to create more of sambar recipes which are healthy and nutritious. Follow my posts for regular updates on sambar or Rasam recipes. Soya beans sambar is one among those creations which came in my mind.
Soya beans are soaked and sprouted a day before the preparation. You can prepare sambar without sprouting beans. I usually prefer to sprout any variety of beans to make it healthier and more nutritious. Beans are pressure cooked and tempered with regular spices and cooked in masala to make sambar.
Soya bean or soybean is a legume which has numerous uses. Bean itself is an edible part. Soymilk, Tofu, Soy sauce, soya chunks, soya chaps, soybean oil and flour are prepared with soya beans.
There are number of cuisines around the world which are prepared with soya beans like salads, dips, cutlets, patties, dry curries, gravy curries and manchuria and so on which are high in protein. I just gave a different form to this healthy beans as south Indian sambar.
Try this protein rich healthy soya beans sambar and let me know your experience. I would like to hear comments from you. Let’s have a look into this soya bean sambar in detail.
- Cuisine – South Indian
- Recipe – Lunch/Dinner
- Type – Sambar
- Author – Nagajyothi
- Soaking time – 8 hrs
- Sprouting time – 8 hrs
- Preparation time – 10 minutes
- Cooking time – 20 minutes
- Total time – 30 minutes
- Makes – 6 servings.
Video Recipe of Soya Bean Sambar
Ingredients to prepare Masala
- Oil – 1 tbsp
- Cinnamontstick – 1”
- Clove – 1
- Cumin seeds -1 tsp
- Pepper corns – 6
- Coriander seeds – 1 tsp
- Curry leaves – 10
- Ginger garlic paste – 1 tsp
- Tomatoes – 2
- Melon seeds – 1 tbsp
- Boiled soybeans – 1/2 cup
Ingredients to prepare Sambar
- Soya beans – 200 gm’s
- Grated coconut – 1 tbsp
- Oil – 1 tbsp
- Mustard seeds – 1 tsp
- Cumin seeds – 1 tsp
- Curry leaves – 8 to 10
- Ground masala
- Boiled water – as required
- Turmeric powder – 1 tsp
- Boiled soybeans -1.5 cups
- Coriander leaves – To garnish
Soya Bean Sambar Preparation
- Soak soya beans for 8 hours and sprout them overnight.
- Pressure cook soya beans in a cooker.
- Drain the cooked beans using a strainer and collect the drained water ,keep aside to prepare sambar.
- Prepare masala with tomatoes, and spices.
- Temper boiled beans with spices, add ground masala and cook for five minutes.
- Add required amount of salt, mix well.
- Add boiled soya beans and bring to boil.
- Garnish with coriander leaves.
Soaking and Sprouting Method
Step 1
Take 2 cups of soybeans in a clean bowl, clean with fresh water.
Step 2
Pour 4 cups of water or required amount of water into the bowl.
Step 3
Keep the bowl aside for soaking completely for 8 hours or overnight.
Step 4
After 8 hours drain the excess water using a strainer, keep it aside for 10 to 15 minutes.
Step 5
Transfer beans into a sprout maker.
Step 6
Spread beans evenly and close the box with airtight lid.
Step 7
keep aside for 8 hours or more to get beans sprouted.
How To Pressure Cook Soya Beans
Step 1
In a pressure cooker add soaked and sprouted soya bens.
Step 2
Add 4 cups of water or required amount of water, then pressure cook for 4 to 5 whistles.
Step 3
Open the cooker lid when it stops releasing pressure.
Step 4
Drain the pressure cooked beans using a strainer, keep aside for further sambar preparation.
Step 5
Collect the boiled water separately in a bowl, keep aside.
Step 6
pressure cooked soya beans.
Step by stepMasala preparation
Step 1
Heat oil in a deep copper bottom vessel of your choice in a low flame, add spices and roast them for few seconds.
Step 2
Add curry leaves ginger garlic paste and tomatoes sauté for a minute.
Step 3
Follow adding melon seeds and cook until tomatoes become soft.
Step 4
Allow the prepared mixture to cool down completely. Transfer the mixture into a mixer jar.
Step 5
Add ½ cup of cooked soybeans into the jar, then add required amount of crystal salt red chili powder.
Step 6
Close the jar with a lid and grind to a fine paste.
Step by Step
Soya Bean Sambar Preparation Method
Step 1
In the same vessel, heat oil splutter mustard seeds cumin seeds and curry leaves.
Step 2
Add ground masala paste, sauté with tempering in low flame for a minute.
Step 3
Now pour the boiled water which was kept aside into the vessel while stirring with the tempered masala for a minute.
Step 4
Add turmeric powder, mix and stir continuously.
Step 5
Boil sambar in a low flame until it mixes well with all the ingredients and masala.
Step 6
Now add boiled soya beans into the boiling sambar, mix and stir for a few seconds.
Step 7
Add grated coconut into the boiling soya bean sambar stir and cook for more 5 minutes.
Step 8
Check the consistency of sambar as per your requirement.
Step 9
Dish out in a serving bowl. Garnish with freshly chopped coriander leaves. Serve with plane rice or sticky rice or red rice or brown of your choice. Enjoy the sambar when hot.
Step 10
You can serve by adding a dollop of clarified butter/ghee to make it more rich and healthier.
Note
- Soak soya beans at least for 8 hours or you can soak overnight.
- Overnight soaking is best method to soak beans or legumes. I prefer overnight soaking.
- Pressure cook for 4 to 5 whistles.
- You can substitute tomatoes with tamarind pulp.
- Use medium soured tomatoes or according to your taste.
- You can prepare this soya sambar without sprouting beans.
- You can use onions/shallots in sambar.
- Use freshly grated coconut or dry coconut powder.
Health Benefits of Soya Beans.
- Soybeans or soya beans are high in protein which can be beneficial to our overall health.
- Consuming soybeans and soy foods may reduce the risk of cardiovascular disease.
- Helps to strengthen bones in our body.
- Soya beans contains hormone like substances called phytoestrogens which reduces the menopausal symptoms.
- Soybeans are low in saturated fats and cholesterol.
- Soy is a good source of omega – 3 fatty acids and Antioxidants.
- Contains both soluble and insoluble fibers. The higher fiber content is good for your gut health.
- Soya beans are good source of various vitamins and minerals which include molybdenum, vitamin k1, folate, copper, manganese, phosphorous and thiamine.
- Rich in sources of various bioactive plant compounds like isoflavones saponins and phytic acid which helps to reduce cancer risk.
