Low Fat Soyabean Curry
Indulge in the wholesome and delicious flavors of Low Fat Soyabean Curry, a healthy twist on traditional soybean curry that's perfect for guilt-free dining! Packed with protein-rich soybean chunks and flavored with a medley of aromatic spices like turmeric, cumin, coriander, and garam masala, this dish offers a satisfying yet light meal option. Simmered in a tangy tomato and yogurt-based sauce, the curry is a perfect balance of creamy texture and vibrant spice. With minimal oil and a simple cooking process, this recipe is ideal for those seeking nutritious meal ideas without compromising on taste. Serve this flavorful curry with steamed rice or whole wheat chapati, and complete your meal with a sprinkle of fresh cilantro and optional green chilies for added zest. Easy to prepare in under 40 minutes, this low-fat soybean curry is a versatile and healthy choice for vegetarians and spice lovers alike.
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Recipe Information
Ingredients
- 1 cup Soybean chunks (textured vegetable protein)
- 1 medium Onion
- 2 medium Tomatoes
- 1 teaspoon Ginger-garlic paste
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Low-fat plain yogurt
- 1 teaspoon Vegetable oil
- 1 small Green chilies (optional, finely chopped)
- 2 tablespoons Fresh cilantro (optional, chopped)
- 0.5 teaspoon Salt
- 2 cups Water
Instructions
Bring 2 cups of water to a boil in a saucepan. Turn off the heat and soak the soybean chunks in the hot water for 10 minutes. Once softened, drain and squeeze out excess water from the chunks. Set them aside.
Finely chop the onion and tomatoes. If using green chilies, chop them as well.
Heat 1 teaspoon of vegetable oil in a non-stick pan over medium heat. Add the cumin seeds and let them sizzle for 30 seconds until aromatic.
Add the chopped onion and sauté for 4-5 minutes until golden brown. Stir in the ginger-garlic paste and cook for another minute.
Add the chopped tomatoes, turmeric powder, coriander powder, red chili powder, and salt. Cook for 5-7 minutes, stirring occasionally, until the tomatoes break down and the mixture becomes a thick paste.
Reduce the heat to low and stir in the yogurt. Mix well to avoid curdling and cook for 2 minutes.
Add the soaked and drained soybean chunks to the pan, mixing them thoroughly with the spice mixture.
Pour in 2 cups of water and bring the curry to a gentle boil. Cover the pan with a lid and simmer on low heat for 10 minutes, allowing the soybeans to absorb the flavors.
Sprinkle garam masala over the curry and stir well. Adjust salt if needed.
Turn off the heat and garnish with chopped cilantro and green chilies, if desired. Serve hot with steamed rice or whole wheat chapati.
Nutrition Facts
Calories |
716 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1259 mg | 55% | |
| Total Carbohydrate | 79.2 g | 29% | |
| Dietary Fiber | 27.3 g | 98% | |
| Total Sugars | 27.1 g | ||
| Protein | 85.7 g | 171% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 715 mg | 55% | |
| Iron | 18.2 mg | 101% | |
| Potassium | 3790 mg | 81% | |
*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.
