High Protein Soybean Curry
Discover the ultimate High Protein Soybean Curry, a flavorful and nutritious dish perfect for plant-based diets or anyone seeking a protein-packed meal. This hearty curry combines tender cooked soybeans with a vibrant blend of spices, creamy coconut milk, and fresh cilantro, delivering a rich and aromatic experience in every bite. Enhanced with the warmth of cumin seeds, turmeric, and garam masala, this recipe is ideal for meal prepping or enjoying as a comforting weeknight dinner. With minimal prep and a simple cooking process, it pairs wonderfully with steamed rice, quinoa, or flatbread for a wholesome, well-rounded meal. Whether you're a curry enthusiast or exploring plant-based protein options, this dish will delight your taste buds while fueling your body!
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Recipe Information
Ingredients
- 1 cup dried soybeans
- 1 medium, finely chopped onion
- 4 minced garlic cloves
- 1 inch, grated ginger
- 1 cup tomato puree
- 1 cup coconut milk
- 2 tablespoons coconut oil
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 1 teaspoon (or to taste) salt
- 3 cups water
- 2 tablespoons, chopped fresh cilantro leaves
Instructions
Rinse the dried soybeans under running water. Soak them in water overnight or for at least 8 hours.
The next day, drain the soaked soybeans and rinse them again. Add them to a pressure cooker or large pot with 3 cups of water and a pinch of salt. Cook until soft (20-25 minutes in a pressure cooker or 45-60 minutes in a pot). Drain and set aside.
Heat coconut oil in a large pan over medium heat. Add cumin seeds and let them sizzle for 30 seconds until fragrant.
Add the chopped onions and sauté for 4-5 minutes until they turn golden brown.
Stir in the minced garlic and grated ginger. Cook for 1-2 minutes until aromatic.
Add the tomato puree and cook for 5-7 minutes, stirring occasionally, until the oil begins to separate.
Mix in the turmeric powder, red chili powder, ground coriander, and garam masala. Stir well to combine.
Add the cooked soybeans to the pan and stir to coat them thoroughly in the spice mixture.
Pour in the coconut milk and bring the curry to a gentle simmer. Let it cook for 10-12 minutes, stirring occasionally, to allow the flavors to meld.
Taste and adjust salt as needed. Garnish with fresh cilantro leaves before serving.
Serve hot with steamed rice, quinoa, or flatbread for a complete meal.
Nutrition Facts
Calories |
340 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 519 mg | 23% | |
| Total Carbohydrate | 30.8 g | 11% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 12.0 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 189 mg | 15% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 1263 mg | 27% | |
*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.
