Low Fat Soyachunk Curry
Discover the irresistible flavors of our Low Fat Soyachunk Curry, a wholesome and protein-packed dish perfect for a nutritious meal. Made with tender soy chunks soaked to perfection, this recipe features a fragrant blend of spices like cumin, turmeric, garam masala, and coriander for a rich and aromatic curry. The addition of pureed tomatoes and creamy low-fat yogurt (or plant-based yogurt) adds a velvety texture without compromising on healthiness. Prepared with minimal oil, this guilt-free curry is a fantastic option for those seeking a lighter yet satisfying dish. Quick to make in just under 35 minutes, it pairs beautifully with steamed rice, whole-grain roti, or quinoa, making it a versatile delight for any mealtime. Whether you're craving vegetarian comfort food or looking to incorporate plant-based protein into your diet, this curry delivers an explosion of flavor without added fat!
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Recipe Information
Ingredients
- 1 cup Soy chunks
- 3 cups Hot water
- 1 medium, finely chopped Onion
- 2 medium, pureed Tomato
- 1 teaspoon Ginger garlic paste
- 2 tablespoons Low-fat yogurt or plant-based yogurt
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1.5 teaspoons Coriander powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Cumin seeds
- 1 Bay leaf
- 1 small, finely chopped (optional) Green chili
- 2 tablespoons, finely chopped Cilantro
- to taste Salt
- 1 teaspoon Oil spray or minimal oil
- 1 cup Water
Instructions
Soak the soy chunks in 3 cups of hot water and a pinch of salt for 10 minutes, or until they soften. Once done, drain them and gently squeeze out the excess water.
Heat a non-stick pan or pot and lightly spray it with oil or use 1 teaspoon of oil. Add cumin seeds and the bay leaf. Let them sizzle for 30 seconds.
Add the chopped onion and sauté until it turns golden brown.
Stir in the ginger garlic paste and green chili (if using). Cook for 1-2 minutes until the raw smell disappears.
Add the pureed tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook this mixture on medium heat for about 5-7 minutes, or until the oil lightly separates (if using minimal oil, ensure the mixture is cooked well without burning).
Lower the heat and stir in the low-fat yogurt or plant-based yogurt, mixing well to avoid curdling. Cook for another 2-3 minutes.
Add the soaked soy chunks to the pan. Mix well so that the chunks are coated with the masala mixture.
Pour in 1 cup of water, cover, and let it simmer on low heat for 5-7 minutes, allowing the soy chunks to absorb the flavors.
Sprinkle the garam masala and mix well. Cook for an additional 1-2 minutes.
Garnish with freshly chopped cilantro and serve hot with steamed rice, roti, or quinoa.
Nutrition Facts
Calories |
562 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 4807 mg | 209% | |
| Total Carbohydrate | 77.5 g | 28% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 30.3 g | ||
| Protein | 50.2 g | 100% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 448 mg | 34% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 2496 mg | 53% | |
*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.
