Mediterranean Diet Soybean Curry
Discover a vibrant twist on classic curry with this Mediterranean Diet Soybean Curry, a hearty and wholesome dish that's packed with plant-based protein and bold spices. Featuring nutrient-rich dried soybeans simmered to tender perfection, this recipe blends Mediterranean-inspired ingredients like olive oil, turmeric, smoked paprika, and a touch of cinnamon for a warming flavor profile. A creamy base of light coconut milk and crushed tomatoes is complemented by fresh spinach and brightened with a hint of lemon juice. Ready in just 90 minutes, this comforting soybean curry is perfect for a healthy weeknight dinner or a nourishing meal prep option. Serve it over your favorite whole grains like quinoa or farro for a complete and satisfying plate. Ideal for Mediterranean diet enthusiasts, this recipe is a celebration of vibrant flavors and wholesome goodness!
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Recipe Information
Ingredients
- 1 cup dried soybeans
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 4 units garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon smoked paprika
- 1 unit cinnamon stick
- 1 cup crushed tomatoes (no-salt-added)
- 1 cup coconut milk (light)
- 2 cups vegetable broth (low-sodium)
- 2 cups baby spinach, roughly chopped
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
- 2 cups optional cooked whole grains (like quinoa or farro) for serving
Instructions
Rinse the dried soybeans thoroughly under cold water. Soak them overnight in a large bowl filled with water, ensuring the beans are fully submerged.
Drain the soaked soybeans and add them to a medium pot. Cover with fresh water and bring to a boil over medium-high heat. Reduce the heat and simmer for 45-60 minutes, or until tender. Drain and set aside.
In a large pot or deep skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 5-7 minutes, until soft and translucent.
Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes, stirring frequently, until fragrant.
Add the turmeric, ground cumin, ground coriander, smoked paprika, and the cinnamon stick. Toast the spices for 1 minute to enhance their flavors.
Stir in the crushed tomatoes and cook for 3-4 minutes, allowing the mixture to thicken slightly.
Pour in the coconut milk and vegetable broth, stirring well to combine. Bring the mixture to a gentle simmer.
Add the cooked soybeans to the pot. Stir to coat them in the sauce, then cover and let simmer for 15-20 minutes, stirring occasionally.
Two minutes before the curry is done, stir in the baby spinach. Let it wilt into the curry.
Remove the pot from heat and stir in the lemon juice, salt, and black pepper. Adjust seasoning to taste.
Serve the curry warm, garnished with fresh parsley. Optionally, serve over cooked whole grains like quinoa or farro for a more filling meal.
Nutrition Facts
Calories |
2213 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.0 g | 119% | |
| Saturated Fat | 21.6 g | 108% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1612 mg | 70% | |
| Total Carbohydrate | 243.4 g | 89% | |
| Dietary Fiber | 48.6 g | 174% | |
| Total Sugars | 38.0 g | ||
| Protein | 110.5 g | 221% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 907 mg | 70% | |
| Iron | 49.9 mg | 277% | |
| Potassium | 6344 mg | 135% | |
*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.
