Low Sodium Soyachunk Curry
Indulge in a hearty and wholesome "Low Sodium Soyachunk Curry," a flavorful plant-based dish perfect for health-conscious food lovers. This protein-packed recipe boasts tender soy chunks simmered in a creamy coconut milk base, enriched with aromatic spices like turmeric, cumin, and garam masala. Featuring nutrient-rich vegetables such as carrots and peas, this curry is a vibrant, low-sodium alternative to traditional curries without compromising on taste. Ready in just under 45 minutes, this dish is an excellent choice for busy weeknights or meal prepping. Garnished with fresh cilantro and a hint of lemon, this curry pairs beautifully with steamed rice or warm flatbreads, making it a cozy and satisfying comfort meal. Whether you're exploring vegetarian recipes or looking for low-sodium dinner ideas, this curry is a must-try!
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Recipe Information
Ingredients
- 1 cup Soy chunks
- 4 cups Water
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 units Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 2 medium Tomato, finely chopped
- 1 cup Coconut milk (unsweetened)
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Garam masala
- 0.25 teaspoon Chili powder (optional)
- 0.5 cup Green peas (fresh or frozen)
- 1 medium Carrot, diced
- 2 tablespoons Fresh cilantro, chopped
- 1 teaspoon Lemon juice
Instructions
Bring 3 cups of water to a boil in a pot. Add the soy chunks and simmer for 5 minutes. Turn off the heat and let the soy chunks sit for an additional 5 minutes to soften. Drain and rinse the soy chunks under cold water. Squeeze out any excess water and set aside.
Heat olive oil in a large pan over medium heat. Add the chopped onions and sauté until they are soft and translucent, about 3-4 minutes.
Stir in the minced garlic and grated ginger. Sauté for another minute until fragrant.
Add the chopped tomatoes and cook until they are soft and start to break down, about 5-7 minutes.
Stir in the turmeric powder, coriander powder, cumin powder, garam masala, and chili powder (if using). Cook for 1 minute to toast the spices.
Add the diced carrot and green peas to the pan and stir well to coat them with the spice mixture.
Pour in the coconut milk and 1 cup of water. Stir to combine and bring the mixture to a gentle simmer.
Add the prepared soy chunks to the pan and stir well. Cover and cook for 10-12 minutes, stirring occasionally, until the vegetables are tender and the curry has slightly thickened.
Taste and adjust seasonings, keeping in mind the low sodium requirement. You can enhance the flavors with a splash of lemon juice at this stage.
Garnish with freshly chopped cilantro and serve warm with steamed rice or flatbread of your choice.
Nutrition Facts
Calories |
1291 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.7 g | 114% | |
| Saturated Fat | 55.3 g | 276% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 146 mg | 6% | |
| Total Carbohydrate | 83.9 g | 31% | |
| Dietary Fiber | 28.0 g | 100% | |
| Total Sugars | 25.2 g | ||
| Protein | 56.0 g | 112% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 400 mg | 31% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 3334 mg | 71% | |
*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.
