Low Sodium Soya Chaap Masala
Indulge in the rich and flavorful goodness of Low Sodium Soya Chaap Masala, a healthier twist on a classic North Indian favorite. Perfect for those watching their salt intake, this recipe combines tender chunks of soya chaap with a velvety, aromatic gravy made from fresh tomato puree, a medley of low-sodium spices, and a touch of creamy cashew or coconut cream. Lightly sautéed or grilled to golden perfection, the soya chaap pieces soak up the delectable spiced curry, creating a dish that's both satisfying and wholesome. Garnished with vibrant fresh coriander, this low-sodium delight pairs beautifully with fluffy naan, roti, or steamed rice, making it an ideal choice for a hearty vegetarian dinner. Quick to prepare with just 15 minutes of prep time, it’s the perfect balance of health and indulgence without compromising on flavor.
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Recipe Information
Ingredients
- 4 pieces Soya chaap sticks (canned or fresh)
- 2 tablespoons Neutral cooking oil (e.g., sunflower or canola oil)
- 2 medium Onion (finely chopped)
- 3 medium Tomatoes (pureed)
- 1 tablespoon Ginger-garlic paste
- 0.5 teaspoons Low-sodium turmeric powder
- 0.5 teaspoons Red chili powder (adjust to taste)
- 1 teaspoons Coriander powder
- 0.5 teaspoons Cumin powder
- 1 teaspoons Low-sodium garam masala
- 1 tablespoon Low-sodium or salt-free tomato paste (optional, for richer flavor)
- 2 tablespoons Unsweetened cashew cream or coconut cream (for creaminess)
- 2 tablespoons Fresh coriander leaves (chopped, for garnish)
- 1 cup Water (for gravy consistency)
- 1 teaspoon Lemon juice (optional, for tanginess)
Instructions
Remove the soya chaap sticks from any brine (if canned) and rinse them thoroughly under running water to reduce sodium content. Cut into bite-sized pieces.
Heat a large pan or skewer-friendly surface with 1 tablespoon of oil and lightly sauté or grill the soya chaap pieces over medium heat until golden brown. Remove and set aside.
In the same pan, add another tablespoon of oil. Once hot, add the finely chopped onions and sauté until they are golden brown, about 5-7 minutes.
Add the ginger-garlic paste and cook for 1-2 minutes until the raw aroma disappears.
Stir in the tomato puree and optional tomato paste. Cook for 5-7 minutes until the mixture thickens and oil starts to separate slightly from the sides.
Add the low-sodium turmeric powder, red chili powder, coriander powder, and cumin powder. Mix well and cook for another 1-2 minutes to let the spices blend.
Pour in 1 cup of water and bring the mixture to a simmer. Adjust the water quantity for desired gravy consistency.
Return the sautéed or grilled soya chaap pieces to the pan and gently toss them in the sauce. Cover and cook for 5 minutes to allow the soya chaap to absorb the flavors.
Stir in the low-sodium garam masala and unsweetened cashew cream or coconut cream. Simmer for an additional 2-3 minutes.
Taste the gravy and, if needed, add lemon juice for tanginess instead of additional salt.
Garnish generously with fresh coriander leaves and serve hot with roti, naan, or steamed rice.
Nutrition Facts
Calories |
1078 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.6 g | 79% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1247 mg | 54% | |
| Total Carbohydrate | 84.3 g | 31% | |
| Dietary Fiber | 28.3 g | 101% | |
| Total Sugars | 20.6 g | ||
| Protein | 67.2 g | 134% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 521 mg | 40% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 1897 mg | 40% | |
*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.
