Low Fat Soya Chaap Masala
Indulge in the rich and flavorful world of **Low Fat Soya Chaap Masala**, a healthier twist on the classic soya chaap dish! This recipe is a perfect balance of indulgence and nutrition, featuring tender soya chaap pieces simmered in a creamy, spiced tomato-based gravy made with low-fat yogurt and optional light cream. Enhanced with aromatic cumin seeds, ginger-garlic paste, and a blend of Indian spices like turmeric, coriander, and garam masala, this dish delivers robust flavors while remaining low in fat. The easy-to-follow cooking technique ensures the chaap absorbs the vibrant hues of the gravy, creating a mouthwatering delight. Pair this wholesome yet decadent preparation with fluffy naan, fresh rotis, or steamed rice for a satisfying, guilt-free meal that’s perfect for weeknights or special occasions. Explore the magic of this healthy Indian dish and relish every bite!
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Recipe Information
Ingredients
- 6 pieces Soya chaap sticks
- 100 grams Low-fat yogurt
- 3 medium Tomatoes, pureed
- 1 large Onion, finely chopped
- 1 teaspoon Ginger paste
- 1 teaspoon Garlic paste
- 2 pieces Green chilies, finely chopped
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Cumin powder
- 2 tablespoons Low-fat cream (optional)
- 1 teaspoon Salt
- 2 tablespoons Fresh coriander leaves, chopped
- 2 teaspoons Vegetable oil or non-stick cooking spray
- 200 milliliters Water
Instructions
Remove the soya chaap sticks from their skewers (if applicable) and cut them into 2-inch pieces for easier cooking.
Boil the soya chaap pieces in water for 3-5 minutes to soften and remove excess oil (if store-bought). Drain and set aside.
In a large non-stick pan, heat 2 teaspoons of vegetable oil or use a non-stick cooking spray to coat the pan lightly.
Add cumin seeds to the hot pan and let them sizzle for 30 seconds until aromatic.
Add the chopped onion and sauté over medium heat until golden brown, about 5 minutes.
Stir in the ginger paste, garlic paste, and chopped green chilies. Sauté for another minute until the raw smell disappears.
Add the tomato puree and cook for 5-7 minutes, stirring occasionally, until the mixture thickens and the oil starts to separate.
Mix the turmeric powder, coriander powder, red chili powder, and cumin powder into the tomato base. Cook for 1 minute to bring out the flavors of the spices.
Lower the heat and add the low-fat yogurt gradually, stirring continuously to prevent curdling.
Pour in 200 milliliters of water to adjust the consistency of the gravy. Bring it to a gentle boil.
Add the boiled soya chaap pieces, salt, and garam masala to the gravy. Stir well to coat the chaap pieces evenly.
Cover the pan and let it simmer on low heat for 10 minutes, allowing the soya chaap to absorb the flavors.
If desired, stir in 2 tablespoons of low-fat cream for added richness.
Turn off the heat and garnish with freshly chopped coriander leaves.
Serve hot with roti, naan, or steamed rice for a delicious and healthy meal.
Nutrition Facts
Calories |
2179 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 138.2 g | 177% | |
| Saturated Fat | 23.7 g | 118% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 23 mg | 8% | |
| Sodium | 5206 mg | 226% | |
| Total Carbohydrate | 105.1 g | 38% | |
| Dietary Fiber | 37.3 g | 133% | |
| Total Sugars | 27.6 g | ||
| Protein | 163.2 g | 326% | |
| Vitamin D | 1.9 mcg | 9% | |
| Calcium | 1279 mg | 98% | |
| Iron | 25.0 mg | 139% | |
| Potassium | 3110 mg | 66% | |
*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.
