Heart-Healthy Soya Chaap Masala
Indulge in the rich, flavorful comfort of Heart-Healthy Soya Chaap Masala, a wholesome twist on a beloved classic. This low-fat, protein-packed curry features tender blanched soya chaap pieces simmered in a creamy tomato and yogurt-based gravy, perfectly spiced with aromatic cumin, garam masala, and kasuri methi. Using heart-friendly olive oil, low-fat yogurt, and the optional addition of low-fat cream, this dish offers all the indulgence of traditional curries without the guilt. Ready in just under 45 minutes, this vibrant curry pairs beautifully with whole-grain roti or brown rice, making it the ideal nutritious and satisfying meal. Whether you're seeking a healthy vegetarian option or a unique addition to your weekly menu, the Heart-Healthy Soya Chaap Masala is bound to become a household favorite!
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Recipe Information
Ingredients
- 4 pieces Soya chaap (sticks)
- 0.5 cup Low-fat yogurt (unsweetened)
- 3 medium Tomatoes (pureed)
- 1 medium Onion (finely chopped)
- 1 tablespoon Ginger-garlic paste
- 1 tablespoon Olive oil
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 2 tablespoons Low-fat cream (optional)
- 0.5 teaspoon Garam masala
- 1 teaspoon Kasuri methi (dried fenugreek leaves)
- 0.5 teaspoon Salt
- 2 tablespoons Cilantro (for garnish)
- 1 cup Water
Instructions
1. Remove the soya chaap from the sticks and cut it into bite-sized pieces.
2. In a pot of boiling water, blanch the soya chaap pieces for 5 minutes to soften them. Drain and set aside.
3. In a non-stick pan, heat olive oil over medium heat. Add cumin seeds and let them splutter.
4. Add the finely chopped onion and sauté until it turns golden brown, about 5-7 minutes.
5. Stir in ginger-garlic paste and cook for 1-2 minutes, until the raw aroma dissipates.
6. Add the tomato puree and cook for 6-8 minutes, stirring occasionally, until the oil begins to separate.
7. Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for another minute.
8. Reduce the heat to low and slowly add the low-fat yogurt while stirring continuously to prevent curdling.
9. Add the blanched soya chaap pieces to the gravy and mix well to coat them in the masala.
10. Add water to adjust the consistency of the curry. Cover and simmer for 10 minutes on low heat.
11. Stir in garam masala, kasuri methi, and low-fat cream (if using) for an extra creamy texture. Cook for 2 more minutes.
12. Turn off the heat and garnish with fresh cilantro.
13. Serve hot with whole-grain roti or brown rice for a heart-healthy meal.
Nutrition Facts
Calories |
1594 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.1 g | 105% | |
| Saturated Fat | 14.5 g | 72% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 2924 mg | 127% | |
| Total Carbohydrate | 79.0 g | 29% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 22.9 g | ||
| Protein | 133.7 g | 267% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 1186 mg | 91% | |
| Iron | 25.2 mg | 140% | |
| Potassium | 3133 mg | 67% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
