Heart-Healthy Soyachunk Curry
Elevate your mealtime with Heart-Healthy Soyachunk Curry—a deliciously nutritious plant-based dish that’s perfect for maintaining a balanced lifestyle. Packed with protein-rich soy chunks, vibrant vegetables like carrots, green beans, and peas, and enriched with aromatic spices including turmeric, cumin, and garam masala, this curry is a flavor powerhouse. A splash of light coconut milk lends creaminess while keeping it heart-healthy, making it suitable for low-fat diets. Ready in just 40 minutes, this wholesome curry pairs beautifully with brown rice, quinoa, or whole-grain roti for a fiber-packed, guilt-free meal. Perfect for vegans, it’s a satisfying dish brimming with nutrients and bold Indian-inspired flavors.
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Recipe Information
Ingredients
- 1 cup Soy chunks
- 4 cups Water
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 1 medium Onion, finely chopped
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 2 medium Tomato, finely chopped
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin powder
- 0.5 teaspoon Garam masala
- 0.25 teaspoon Red chili powder (optional)
- 1 medium Carrot, diced
- 0.5 cup Green beans, chopped
- 0.5 cup Green peas
- 1 cup Low-sodium vegetable stock
- 0.5 cup Coconut milk (light)
- 2 tablespoons Fresh cilantro leaves, chopped
- Salt, to taste
Instructions
Start by preparing the soy chunks. Bring 4 cups of water to a boil in a medium-sized pot. Add the soy chunks and a pinch of salt. Let them boil for 5-7 minutes or until softened.
Once the soy chunks are soft, drain and rinse them under cold water. Squeeze out the excess water and set them aside.
Heat olive oil in a large pan or skillet over medium heat. Add the cumin seeds and let them crackle for 30 seconds.
Add the finely chopped onions to the pan and sauté for 3-4 minutes until they turn golden brown.
Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes until fragrant.
Add the chopped tomatoes to the pan and cook until they soften and begin to break down, about 5-6 minutes.
Sprinkle the turmeric powder, coriander powder, cumin powder, garam masala, and chili powder (if using) over the tomato mixture. Stir well to combine the spices.
Add the diced carrot, green beans, and green peas to the pan. Mix them into the spice mixture and sauté for 2-3 minutes.
Pour in the vegetable stock and bring the mixture to a simmer. Cover and cook the vegetables on low heat for 5 minutes.
Add the prepared soy chunks to the pan and mix well to coat them with the curry base.
Pour in the light coconut milk and gently stir. Simmer the curry uncovered for another 5-7 minutes, allowing the flavors to meld together.
Taste and adjust the salt as needed.
Turn off the heat and garnish the curry with freshly chopped cilantro leaves.
Serve the heart-healthy soyachunk curry with brown rice, quinoa, or whole-grain roti for a complete meal.
Nutrition Facts
Calories |
699 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.0 g | 29% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 662 mg | 29% | |
| Total Carbohydrate | 78.4 g | 29% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 22.5 g | ||
| Protein | 53.1 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 424 mg | 33% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 3024 mg | 64% | |
*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.
