Heart-Healthy Soybean Curry
Elevate your meal prep with this flavorful and nutrient-packed Heart-Healthy Soybean Curry! Perfect for those seeking a wholesome, plant-based dish, this curry combines protein-rich soybeans with aromatic spices like turmeric, cumin, and garam masala for a comforting yet invigorating flavor profile. A base of low-sodium vegetable broth and light coconut milk ensures a creamy texture without compromising on health, while fresh spinach and a splash of lemon juice add vibrant freshness. Ready in about an hour, this recipe is easy to follow and ideal for busy weeknights or meal prep. Serve it with brown rice, quinoa, or whole-grain flatbread for a filling, heart-healthy meal that’s loaded with nutrients and bursting with bold, Indian-inspired flavors.
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Recipe Information
Ingredients
- 1 cup dried soybeans
- 1 tablespoon olive oil
- 1 medium, finely chopped yellow onion
- 3 minced garlic cloves
- 1 tablespoon, grated fresh ginger
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 2 cups low-sodium vegetable broth
- 1 cup canned diced tomatoes
- 0.5 cup coconut milk (light)
- 2 cups, fresh spinach
- 0.25 cup, chopped fresh cilantro
- 0.5 teaspoon (or to taste) salt
- 0.5 teaspoon (or to taste) black pepper
- 1 tablespoon lemon juice
Instructions
Rinse the dried soybeans thoroughly and soak them in cold water overnight or for at least 8-12 hours. Drain and rinse again before cooking.
Cook the soaked soybeans in a pot of boiling water for about 30-40 minutes or until tender. Drain and set aside.
Heat olive oil in a large pan or pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes until aromatic.
Add the ground turmeric, cumin, coriander, and garam masala. Stir well to toast the spices for about 30 seconds.
Pour in the low-sodium vegetable broth and diced tomatoes. Stir to combine.
Add the cooked soybeans to the pan. Bring the mixture to a gentle simmer and let it cook for 10 minutes, stirring occasionally.
Stir in the light coconut milk and simmer for another 5 minutes.
Add the fresh spinach to the curry and cook for 2-3 minutes until wilted.
Season the curry with salt, black pepper, and a tablespoon of lemon juice. Adjust seasoning to taste.
Garnish with freshly chopped cilantro before serving.
Serve the heart-healthy soybean curry hot with brown rice, quinoa, or whole-grain flatbread for a wholesome meal.
Nutrition Facts
Calories |
1322 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.5 g | 88% | |
| Saturated Fat | 14.7 g | 74% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 1866 mg | 81% | |
| Total Carbohydrate | 99.6 g | 36% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 30.4 g | ||
| Protein | 80.4 g | 161% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 792 mg | 61% | |
| Iron | 40.4 mg | 224% | |
| Potassium | 5243 mg | 112% | |
*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.
