Spiced Up Soya Beans
Elevate your culinary game with "Spiced Up Soya Beans," a hearty, protein-packed dish bursting with bold Indian flavors. This vegan and gluten-free recipe takes tender, pressure-cooked soya beans and simmers them in a rich, aromatic sauce made with fresh tomato puree, garlic, ginger, and a medley of warming spices like turmeric, cumin, and garam masala. The final touch—a zesty splash of lemon juice and fresh cilantro—adds a burst of freshness, making it perfect for pairing with steamed rice, fluffy naan, or enjoying on its own as a nutritious yet satisfying meal. Quick to prepare and brimming with plant-based goodness, this recipe is your go-to for a flavorful, wholesome dinner.
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Recipe Information
Ingredients
- 1 cup dried soya beans
- 4 cups water
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 1 inch, grated ginger
- 2 medium, pureed tomatoes
- 2 tablespoons vegetable oil
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 teaspoon or to taste salt
- 2 tablespoons, chopped fresh cilantro
- 1 teaspoon lemon juice
Instructions
Rinse the dried soya beans thoroughly under cold water. Then soak them in water for 6-8 hours or overnight.
After soaking, drain and rinse the soya beans. Add them to a pressure cooker with 4 cups of water and a pinch of salt. Cook for 3-4 whistles or until the beans are tender. If using a pot, simmer the beans for about 30-40 minutes until soft, adding more water if necessary.
Heat vegetable oil in a large pan over medium heat. Add cumin seeds and let them splutter for about 30 seconds.
Add the chopped onion and sauté until golden brown, about 4-5 minutes.
Stir in the minced garlic and grated ginger, cooking for another minute until aromatic.
Add the tomato puree to the pan and cook for 5-7 minutes, stirring occasionally, until the mixture thickens and the oil starts to separate.
Mix in the turmeric powder, coriander powder, red chili powder, and salt. Cook the spices for 1-2 minutes to release their flavors.
Add the cooked soya beans to the pan and stir well to coat them in the spice mixture.
Pour in about 1 cup of water (or more, depending on the desired consistency) and simmer for 10 minutes, allowing the flavors to meld together.
Stir in the garam masala and cook for an additional 2 minutes.
Turn off the heat and garnish with chopped cilantro and a splash of lemon juice before serving.
Serve hot with steamed rice, naan, or as a standalone protein-rich dish.
Nutrition Facts
Calories |
1292 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.9 g | 88% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 17.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2425 mg | 105% | |
| Total Carbohydrate | 96.4 g | 35% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 28.8 g | ||
| Protein | 79.4 g | 159% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 753 mg | 58% | |
| Iron | 37.6 mg | 209% | |
| Potassium | 4692 mg | 100% | |
*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.
