Heart-Healthy Soyabean Curry
Experience the nourishing goodness of our Heart-Healthy Soyabean Curry, a vibrant dish crafted to support your well-being without compromising on flavor. This protein-packed curry features tender soybeans simmered in a fragrant tomato and spice base, enhanced with antioxidant-rich spinach and creamy light coconut milk for a touch of indulgence. Utilizing heart-friendly ingredients, including a low-sodium vegetable broth and optional green chili for a hint of spice, this recipe combines wholesome nutrition with bold taste. Perfectly suited for those embracing a healthy lifestyle, this curry is best served with fiber-rich brown rice, quinoa, or whole-grain flatbread for a satisfying, well-rounded meal. Quick to prepare and brimming with warm spices like turmeric, cumin, and coriander, it's an irresistibly flavorful choice for mindful eating.
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Recipe Information
Ingredients
- 1 cup Dried soybeans
- 3 medium Tomatoes, chopped
- 1 medium Onion, finely chopped
- 1 tablespoon Ginger, minced
- 3 cloves Garlic, minced
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Ground coriander
- 0.5 teaspoon Cumin seeds
- 2 cups Low-sodium vegetable broth
- 2 cups Spinach leaves, chopped
- 0.5 cup Coconut milk (light)
- 2 tablespoons Cilantro, chopped
- 1 tablespoon Lemon juice
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Salt (optional, heart-healthy substitute recommended)
- 1 small Green chili, chopped (optional)
Instructions
Rinse the dried soybeans thoroughly and soak them in water for 6-8 hours or overnight.
Drain and rinse the soaked soybeans, then pressure cook them in fresh water for 20 minutes or until tender. Alternatively, cook them in a pot of boiling water for about 45-60 minutes.
While the soybeans are cooking, heat a non-stick pan over medium heat. Add cumin seeds and dry-roast them for about 1 minute until they release their aroma.
Add the chopped onions to the pan and sauté for 3-4 minutes, stirring frequently, until they turn translucent. Use a splash of vegetable broth to prevent sticking instead of oil.
Mix in the minced ginger, garlic, and optional green chili. Stir and cook for another 2 minutes until fragrant.
Add the chopped tomatoes, ground turmeric, and ground coriander to the pan. Continue to cook, stirring occasionally, until the tomatoes break down and form a thick sauce (about 5-7 minutes).
Stir in the cooked soybeans and pour in the remaining vegetable broth. Let the mixture simmer for 10 minutes, allowing the flavors to meld together.
Add the chopped spinach leaves and light coconut milk. Stir and cook for an additional 5 minutes until the spinach is wilted and the curry is creamy.
Season the curry with black pepper and a small amount of salt or heart-healthy salt substitute, if needed.
Turn off the heat and stir in the fresh lemon juice and chopped cilantro for a burst of brightness.
Serve the soyabean curry warm with brown rice, quinoa, or whole-grain flatbread for a heart-healthy meal.
Nutrition Facts
Calories |
276 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 2.5 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 252 mg | 11% | |
| Total Carbohydrate | 25.4 g | 9% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 8.2 g | ||
| Protein | 19.7 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 193 mg | 15% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 1405 mg | 30% | |
*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.
