Healthy Soya Curry Recipe: A Protein-Packed Delight

Soya curry is a delicious, healthy, and protein-rich dish that’s perfect for a nutritious meal. Made with soya chunks, aromatic spices, and fresh ingredients, this curry is both flavorful and satisfying. Here’s a step-by-step guide to prepare this wholesome dish.

Ingredients:

For Soya Preparation:

• 1 cup soya chunks
• 2 cups water
• 1/4 tsp salt

For the Curry:

• 2 tbsp oil (use olive or sunflower oil for a healthier option)
• 1 tsp cumin seeds
• 1 medium onion, finely chopped
• 2 tomatoes, pureed
• 1 tsp ginger-garlic paste
• 2 green chilies, slit (optional)
• 1/2 tsp turmeric powder
• 1 tsp red chili powder
• 1 tsp coriander powder
• 1/2 tsp garam masala
• 1/2 tsp cumin powder
• Salt to taste
• 1 cup water
• Fresh coriander leaves, chopped (for garnish)

Instructions:

Step 1: Preparing Soya Chunks

1. Boil 2 cups of water in a pan.
2. Add a pinch of salt and the soya chunks. Let them soak for 8-10 minutes until soft.
3. Drain the water and rinse the chunks with fresh water. Squeeze out the excess water and set aside.

Step 2: Making the Curry Base

1. Heat oil in a pan over medium heat.
2. Add cumin seeds and let them crackle.
3. Add the chopped onions and sauté until golden brown.
4. Stir in the ginger-garlic paste and cook until the raw aroma disappears.

Step 3: Adding the Spices and Tomatoes

1. Mix in the pureed tomatoes and cook until the oil separates.
2. Add turmeric powder, red chili powder, coriander powder, and cumin powder. Stir well and let the spices cook for 2 minutes.

Step 4: Cooking the Soya Chunks

1. Add the soya chunks to the pan and mix well with the masala.
2. Pour in 1 cup of water and adjust salt to taste. Let the curry simmer for 8-10 minutes.

Step 5: Finishing Touches

1. Sprinkle garam masala and mix well.
2. Garnish with fresh coriander leaves.

Serving Suggestions:

Serve this healthy soya curry with:

• Steamed rice
• Whole wheat roti or naan
• Quinoa for a high-protein option

Health Benefits:

• Rich in Protein: Soya chunks are an excellent source of plant-based protein.
• Low in Fat: This curry uses minimal oil, making it a low-fat option.
• Packed with Nutrients: Fresh ingredients and spices add antioxidants and essential nutrients.

Enjoy this flavorful and nutritious dish as part of a balanced diet!