No groceries? No problem! This Soya Curry comes to the rescue every time. It’s our favourite healthy, high-protein curry made with just pantry staples.
We always keep a box of soya chunks at home just so we can make this Soya Curry! This is a simple, homestyle recipe that comes together with minimal prep – no major sourcing, chopping, etc. It’s also high in protein and pairs well with both rice and roti/paratha to make it a truly wholesome meal. Perfect for those weeknights when you’re in a pinch!
To make this curry, we first marinate the soya chunks and then cook them in an onion tomato gravy. The soya chunks soak up all the gravy and become really soft and delicious.
Ingredients Overview
Soya Chunks – I use Nutrella brand. Make sure to use soya chunks and not granules for this recipe.
Herbs and Spices – In addition to our staple spices, this recipe also calls for a pinch of hing, some kasuri methi and fresh coriander leaves to garnish.
Curd – for marinade
This recipe directly calls for 1 cup of tomato puree (which can be made with around 4 medium-sized tomatoes) as well as finely chopped onion and garlic.
Benefits of Soya Chunks
Soya chunks are a textured vegetable protein made using soy flour. These work well as a meat substitute in terms of both texture and protein value.
- Soya Chunks are a complete protein source! This recipe is great to add to your weekly meal plans to hit your nutrient goals.
- These are also a good source of plant-based iron. If you follow a vegetarian diet, it’s important to include various sources like these to hit your optimal iron intake. Note to consume soya chunks in moderation since they are still processed!
- Overall, soya chunks are low in calories and fat but high in protein and fiber. And since we always keep them at home, it’s great to make this soybean curry to add variation to other protein sources.
Frequently Asked Questions
I wouldn’t recommend it! This recipe works best for soya chunks. If you’re looking for more such homestyle curries, try my Easy Chicken Curry or Matar Paneer Curry.
I actually don’t soak the soya chunks for this recipe but boil them instead. Boil them for 5 mins and then let them steam for another 10. This makes them really soft and helps in soaking up all that delicious curry!
While soya chunks are a great source of plant-based protein, they are still a processed food product. I recommend eating these in moderation along with a balanced diet of other protein sources as well.
If you’re looking for an easy, fuss-free recipe to make during a busy week, this is the one! The whole family enjoys this soya curry and I also find that it keeps well when packing for the lunch box too. This is a recipe you truly wanna have up your sleeve for when you need it.
Watch How To Make Soya Curry Video
Soya Curry
Ingredients
For cooking soya
- 1 cup mini soya chunks 70 gms, see note 1
- ½ teaspoon salt
- 3 cups of water
For Soya Marination
- ¼ teaspoon turmeric
- ½ teaspoon chilli powder
- ½ teaspoon coriander powder
- ¼ teaspoon cumin powder
- 1 teaspoon kasuri methi
- 1 teaspoon ginger garlic paste
- ½ cup curds
- ¼ teaspoon salt
For the gravy
- 2 tablespoons oil
- A pinch of hing
- 5 cloves garlic finely chopped
- ¼ cup finely chopped onion
- ¼ teaspoon turmeric
- 1 teaspoon chilli powder
- ½ teaspoon coriander powder
- ½ teaspoon cumin powder
- ½ teaspoon garam masala
- ¼ teaspoon salt
- 1 cup tomato puree
- 1 cup water
- 1 tablespoons finely chopped coriander leaves
- 1 tablespoon kasuri methi
Instructions
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Take 3 cups of water in a saucepan with ½ teaspoon salt.3 cups of water, ½ teaspoon salt
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Once water comes to a boil, add the soya chunks.1 cup mini soya chunks
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Boil for 5 minutes & turn off the heat. Cover the lid & let it steam for 10 minutes.
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drain off the soya and squeeze out all the water.
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transfer the cooked soya to a large bowl.
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add all ingredients mentioned for marination & mix well. marinate for 30 minutes.¼ teaspoon turmeric, ½ teaspoon chilli powder, ½ teaspoon coriander powder, ¼ teaspoon cumin powder, 1 teaspoon kasuri methi, 1 teaspoon ginger garlic paste, ½ cup curds, ¼ teaspoon salt
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in a kadai or pan, heat oil and add hing & garlic. Saute for a minute.2 tablespoons oil, A pinch of hing, 5 cloves garlic
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add onion and saute till they turn golden brown.¼ cup finely chopped onion
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keeping the flame on low, add all spice powders given for the gravy & saute for a minute.¼ teaspoon turmeric, 1 teaspoon chilli powder, ½ teaspoon coriander powder, ½ teaspoon cumin powder, ½ teaspoon garam masala
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add tomato puree and cook till oil separates from the sides.1 cup tomato puree
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add in marinated soya and mix well.
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continue to cook until the oil separates from the sides.
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add 1 cup of water, cover and simmer for 10 minutes or until the soya is cooked well.1 cup water, ¼ teaspoon salt
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add in coriander leaves, kasuri methi, mix well and serve.1 tablespoons finely chopped coriander leaves, 1 tablespoon kasuri methi
Video
Notes
- Using mini soya nuggets makes sure that they soak up the masalas and taste great in the curry. If unavailable, you may use regular soya nuggets and marinate them for 1 hour instead of 30 minutes.
This article was researched and written by Navya Khetarpal.
The post Soya Curry | Soya Nuggets Curry appeared first on My Food Story.
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