Low Fat Soybean Curry
Savor the rich, plant-based flavors of this Low Fat Soybean Curry, a nourishing dish packed with protein and vibrant spices. Made with tender cooked soybeans and a robust blend of fresh garlic, ginger, tomatoes, and aromatic Indian spices like garam masala and cumin, this curry is a hearty yet health-conscious option for any meal. Simmered in low-sodium vegetable broth, it offers a deep, flavorful base with the optional addition of spinach for an extra boost of nutrients. Finished with a splash of lemon juice and garnished with fresh cilantro, this versatile curry pairs perfectly with brown rice, quinoa, or warm roti. Quick to prep and easy to make, this recipe is ideal for those seeking a wholesome, low-fat, high-protein dinner packed with bold, comforting flavors. Perfect for vegan and vegetarian diets alike!
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Recipe Information
Ingredients
- 200 grams dried soybeans
- 1 large onion
- 2 medium tomatoes
- 3 cloves garlic
- 1 inch ginger
- 1 teaspoon cumin seeds
- 0.5 teaspoons turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon garam masala
- 0.25 teaspoons red chili powder
- 500 milliliters low-sodium vegetable broth
- 1 cup spinach leaves (optional)
- 1 tablespoon lemon juice
- 0.5 teaspoons salt
- 1 as needed cooking spray
- 2 tablespoons fresh cilantro (for garnish)
Instructions
Rinse the dried soybeans under cold water and soak them overnight in plenty of water. Drain before cooking.
Cook the soybeans in a pressure cooker with 500 milliliters of fresh water. Cook for about 20 minutes or until the beans are soft. If you do not have a pressure cooker, simmer them in a pot of water for 1 to 1.5 hours until tender.
While the beans are cooking, dice the onion and tomatoes finely. Mince the garlic and ginger.
Heat a non-stick skillet or saucepan over medium heat and lightly coat with cooking spray. Add the cumin seeds and toast for 30 seconds until fragrant.
Add the diced onion to the pan and sauté for 3-4 minutes until translucent. Stir frequently to prevent sticking.
Add the minced garlic and ginger to the onion and cook for another 1-2 minutes.
Stir in the diced tomatoes and cook down for 5-7 minutes until they turn into a paste-like consistency.
Add the turmeric powder, coriander powder, garam masala, red chili powder, and salt to the tomato-onion mixture. Stir well to combine.
Pour in the low-sodium vegetable broth and bring the mixture to a simmer.
Add the cooked soybeans to the curry base, stirring well to coat them in the spices. Simmer gently for 10 minutes to allow the flavors to meld.
If using spinach, stir it into the curry in the last 2-3 minutes of cooking until wilted.
Turn off the heat and stir in the lemon juice for a hint of brightness.
Serve the soybean curry hot, garnished with fresh cilantro. Pair with brown rice, quinoa, or roti for a complete meal.
Nutrition Facts
Calories |
1136 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.2 g | 55% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1558 mg | 68% | |
| Total Carbohydrate | 109.8 g | 40% | |
| Dietary Fiber | 28.7 g | 102% | |
| Total Sugars | 33.7 g | ||
| Protein | 81.7 g | 163% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 783 mg | 60% | |
| Iron | 39.2 mg | 218% | |
| Potassium | 5500 mg | 117% | |
*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.
