5-Ingredient Soya Curry
A simple yet incredibly satisfying curry made with protein-packed soya chunks in a basic onion-tomato gravy. This high-protein, high-fiber dish comes together quickly, making it perfect for a healthy weeknight dinner.
For 4 servings
5 steps. 25 minutes total.
- 1
Step 1
- a.Bring 4-5 cups of water to a rolling boil in a pot.
- b.Add the dry soya chunks to the boiling water and turn off the heat.
- c.Let them soak for 15 minutes until they become soft and spongy.
- d.Drain the hot water and rinse the chunks with cold water.
- e.Squeeze out all the excess water from each chunk. This is crucial for good texture.
TIPSqueezing the water out thoroughly helps the soya chunks absorb the flavors of the curry better. - 2
Step 2
- a.Heat vegetable oil in a pan or kadai over medium heat.
- b.Add the finely chopped onions and sauté for 5-7 minutes until they turn golden brown.
- c.Add the ginger-garlic paste and cook for another minute until the raw smell disappears.
- 3
Step 3
- a.Add the tomato puree to the pan.
- b.Stir in the turmeric powder, red chili powder, and salt.
- c.Mix well and cook the masala for 6-8 minutes, stirring occasionally, until the oil starts to separate from the gravy.
TIPCooking the masala until oil separates is a key step in Indian cooking that ensures the raw taste of tomatoes and spices is gone. - 4
Step 4
- a.Add the rehydrated and squeezed soya chunks to the pan.
- b.Stir gently to coat the chunks well with the masala. Sauté for 2 minutes.
- c.Pour in 2 cups of water and bring the curry to a boil.
- d.Reduce the heat to low, cover the pan, and let it simmer for 10-12 minutes, allowing the soya to absorb the flavors.
- 5
Step 5
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a richer flavor, you can lightly pan-fry the squeezed soya chunks in 1 teaspoon of oil until golden before adding them to the gravy.
- 2Do not over-soak the soya chunks, as they can become too mushy.
- 3Adjust the amount of water to achieve your desired gravy consistency. Add less for a semi-dry curry.
- 4The curry tastes even better the next day as the flavors meld together.
Adapt it for your goals.
Healthy
To lower the calories, reduce the oil to 2 tablespoons and add more vegetables like green peas or diced carrots along with the soya chunks.
kid friendlyKid friendly
Reduce the red chili powder to a pinch or omit it completely. You can add a teaspoon of tomato ketchup for a slightly sweet and tangy flavor that kids love.
quickQuick
Use store-bought tomato puree instead of pureeing fresh tomatoes to save on prep time.
high proteinHigh protein
This recipe is already high in protein. To boost it further, you can add 1/2 cup of boiled chickpeas along with the soya chunks.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Soya chunks are one of the best sources of protein for vegetarians and vegans, essential for muscle repair, growth, and overall body function.
Rich in Dietary Fiber
The combination of soya, onions, and tomatoes provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps in managing blood sugar levels.
Heart-Healthy
Soya is known to be beneficial for heart health as it is low in saturated fat and can help lower bad cholesterol levels.
Frequently asked questions
Yes, Soya Curry is very healthy. It's an excellent source of plant-based protein, high in dietary fiber, and low in saturated fat. It's a great option for vegetarians, vegans, and anyone looking for a nutritious meal.