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Tender, meaty soya chunks simmered in a rich and spicy onion-tomato gravy. This high-protein vegetarian curry is a hearty and satisfying main course that pairs perfectly with roti or rice.
For 4 servings
Prepare the Soya Chunks
Sauté the Soya Chunks
Make the Gravy Base
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Tender, meaty soya chunks simmered in a rich and spicy onion-tomato gravy. This high-protein vegetarian curry is a hearty and satisfying main course that pairs perfectly with roti or rice.
This north_indian recipe takes 45 minutes to prepare and yields 4 servings. At 177.74 calories per serving with 9.65g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Masala
Combine and Simmer
Finish and Garnish
Stir in 1/4 cup of heavy cream or cashew cream in the last 2 minutes of cooking for a richer, creamier gravy. Reduce the chili powder slightly to balance the flavors.
Add 1/2 cup of fresh or frozen green peas to the curry along with the water and let them simmer with the soya chunks.
Use coconut oil for cooking. Add 1/2 teaspoon of mustard seeds and a sprig of curry leaves with the cumin seeds. Finish the curry with 1/2 cup of coconut milk instead of water for a distinct flavor.
Add one medium potato, peeled and cubed, after sautéing the onions. Cook for 5-6 minutes before adding the tomato puree, and proceed with the recipe.
Soya chunks are one of the best vegetarian sources of protein, essential for muscle repair, growth, and overall body function. This makes the curry an ideal meal for vegetarians, vegans, and those looking to boost their protein intake.
The combination of soya chunks, onions, and tomatoes provides a good amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Soya is known to contain compounds that can help lower bad cholesterol (LDL) levels. This curry, being low in saturated fat and cholesterol-free, is a heart-friendly choice.
Yes, it is very healthy. Soya chunks are an excellent source of plant-based protein, fiber, and essential minerals like iron and magnesium. This curry is naturally vegan, gluten-free, and provides a balanced meal when served with whole grains.
One serving of this Soya Chunks Curry contains approximately 170-190 calories, making it a light yet filling main course. The calorie count can vary slightly based on the amount of oil used.
This usually happens for two reasons: improper soaking or not squeezing out the water completely. Ensure you soak them in hot water until fully soft and then squeeze out every bit of water. The sautéing step in this recipe also helps improve the texture significantly.
Yes. Follow the steps until adding water and soya chunks. Then, close the pressure cooker and cook for 1 whistle on high heat. Let the pressure release naturally. Open, add garam masala and kasuri methi, and simmer for a minute.
Leftover Soya Chunks Curry can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often deepen overnight, making it even more delicious the next day. Reheat thoroughly before serving.