Serves 1 · Prep 10 min · Cook 20 min · 295 calories per serving
A hearty and protein-rich vegan curry made with soy chunks, simmered in a flavorful onion-tomato gravy.
Why it's healthy
Soy Chunks Curry is an excellent source of plant-based protein, providing over 20 grams per serving, which is essential for muscle repair and maintenance. The soy chunks themselves are low in fat and cholesterol-free. They are also a good source of dietary fiber, promoting digestive health and satiety. This dish contains beneficial phytonutrients, including isoflavones from soy, which have antioxidant properties. The use of tomatoes provides lycopene, another powerful antioxidant, while spices like turmeric contribute curcumin, known for its anti-inflammatory effects. The meal also delivers important minerals like iron, magnesium, and phosphorus, supporting energy levels and bone health.
Ingredients
1/2 cup soy chunks (dry)
1 tbsp oil
1/4 tsp cumin seeds
1/4 medium onion, finely chopped
1 tsp ginger-garlic paste
1/2 medium tomato, pureed
1/4 tsp turmeric powder
1/4 tsp red chili powder
1/2 tsp coriander powder
1/4 tsp salt, or to taste
1 cup water
1/4 tsp garam masala
1 tbsp fresh cilantro, chopped (for garnish)
Instructions
Soak the soy chunks in hot water for 15-20 minutes. Squeeze out all the water and set aside.
Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
Add the chopped onion and sauté until it turns golden brown.
Add the ginger-garlic paste and cook for another minute until the raw smell disappears.
Stir in the tomato puree, turmeric powder, red chili powder, and coriander powder. Cook until the oil starts to separate from the masala.
Add the squeezed soy chunks and salt. Mix well to coat the chunks with the masala.
Pour in 1 cup of water, bring to a boil, then reduce the heat, cover, and simmer for 10-12 minutes, or until the gravy thickens.