Low Sodium Soyabean Curry
Indulge in the rich, comforting flavors of this Low Sodium Soyabean Curry, a heart-healthy twist on a classic, protein-packed dish. Made with tender, simmered soybeans and a fragrant blend of spices like turmeric, garam masala, and cumin, this wholesome curry is cooked in a luscious base of tomatoes, coconut milk, and low-sodium vegetable stock. Perfect for those watching their sodium intake, this recipe doesn’t skimp on bold Indian-inspired flavors, enhanced with fresh ginger, garlic, and a hint of lemon. Ready in just one hour, this easy-to-make curry is a versatile dish that pairs beautifully with brown rice, quinoa, or flatbreads for a nourishing, satisfying meal. Whether you're vegan, health-conscious, or simply looking to try something new, this low-sodium soyabean curry is sure to delight your taste buds!
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Recipe Information
Ingredients
- 1 cup Dry soybeans
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 2 medium Tomatoes, finely chopped
- 2 cups Low-sodium vegetable stock
- 1 cup Coconut milk (unsweetened)
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 1 teaspoon Garam masala
- 0.25 teaspoon Red chili powder (optional)
- 2 tablespoons Fresh cilantro, chopped
- 1 teaspoon Lemon juice
Instructions
Rinse the dry soybeans thoroughly and soak them in water overnight or for at least 8 hours.
Drain the soaked soybeans and transfer them to a pressure cooker or large pot. Add enough water to cover the soybeans and cook until tender. If using a pressure cooker, cook for about 15-20 minutes. Drain and set aside.
Heat olive oil in a large pan over medium heat. Add the finely chopped onion and sauté until golden brown, about 5-7 minutes.
Add the minced garlic and grated ginger to the pan. Sauté for another minute until fragrant.
Stir in the chopped tomatoes and cook until they break down into a thick sauce, about 5-7 minutes.
Add the ground turmeric, ground coriander, ground cumin, garam masala, and optional red chili powder. Stir well to coat the tomato mixture with the spices.
Pour in the low-sodium vegetable stock and bring the mixture to a gentle simmer.
Add the cooked soybeans to the curry base. Stir thoroughly and let it simmer for 10 minutes to allow the flavors to meld together.
Stir in the coconut milk and cook for an additional 5 minutes. Adjust the consistency of the curry with water if needed.
Turn off the heat and finish with a squeeze of lemon juice and freshly chopped cilantro.
Serve hot with brown rice, quinoa, or low-sodium flatbread for a complete meal.
Nutrition Facts
Calories |
1852 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 127.7 g | 164% | |
| Saturated Fat | 60.8 g | 304% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 346 mg | 15% | |
| Total Carbohydrate | 107.3 g | 39% | |
| Dietary Fiber | 31.0 g | 111% | |
| Total Sugars | 35.4 g | ||
| Protein | 83.1 g | 166% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 733 mg | 56% | |
| Iron | 45.2 mg | 251% | |
| Potassium | 5363 mg | 114% | |
*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.
