Heart-Healthy Soya Chaap Masala

Indulge in the rich flavors of **Heart-Healthy Soya Chaap Masala**, a lighter, nutrient-packed twist on the classic Indian favorite. Made with protein-rich soya chaap and simmered in a spiced tomato and low-fat yogurt gravy, this dish offers a wholesome balance of taste and wellness. Aromatic cumin seeds, kasuri methi, and garam masala infuse the curry with irresistible depth, while the optional low-fat cream adds a creamy finish. Blanching the soya chaap keeps it tender and easy to digest, making it a perfect match for whole-grain roti or brown rice. Whether you're maintaining a balanced diet or simply exploring healthy comfort food, this quick recipe—ready in just 45 minutes—transforms everyday ingredients into a heart-smart culinary delight.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Soya chaap (sticks)
• 0.5 cup Low-fat yogurt (unsweetened)
• 3 medium Tomatoes (pureed)
• 1 medium Onion (finely chopped)
• 1 tablespoon Ginger-garlic paste
• 1 tablespoon Olive oil
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin seeds
• 2 tablespoons Low-fat cream (optional)
• 0.5 teaspoon Garam masala
• 1 teaspoon Kasuri methi (dried fenugreek leaves)
• 0.5 teaspoon Salt
• 2 tablespoons Cilantro (for garnish)
• 1 cup Water

Directions

Step 1

1. Remove the soya chaap from the sticks and cut it into bite-sized pieces.

Step 2

2. In a pot of boiling water, blanch the soya chaap pieces for 5 minutes to soften them. Drain and set aside.

Step 3

3. In a non-stick pan, heat olive oil over medium heat. Add cumin seeds and let them splutter.

Step 4

4. Add the finely chopped onion and sauté until it turns golden brown, about 5-7 minutes.

Step 5

5. Stir in ginger-garlic paste and cook for 1-2 minutes, until the raw aroma dissipates.

Step 6

6. Add the tomato puree and cook for 6-8 minutes, stirring occasionally, until the oil begins to separate.

Step 7

7. Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for another minute.

Step 8

8. Reduce the heat to low and slowly add the low-fat yogurt while stirring continuously to prevent curdling.

Step 9

9. Add the blanched soya chaap pieces to the gravy and mix well to coat them in the masala.

Step 10

10. Add water to adjust the consistency of the curry. Cover and simmer for 10 minutes on low heat.

Step 11

11. Stir in garam masala, kasuri methi, and low-fat cream (if using) for an extra creamy texture. Cook for 2 more minutes.

Step 12

12. Turn off the heat and garnish with fresh cilantro.

Step 13

13. Serve hot with whole-grain roti or brown rice for a heart-healthy meal.

Nutrition Facts

Serving size	(1040.5g)

Amount per serving	% Daily Value*
Calories	1594.3

Total Fat 82.1g	0%
Saturated Fat 14.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 23.9mg	0%
Sodium 2924.5mg	0%
Total Carbohydrate 79.0g	0%
Dietary Fiber 26.2g	0%
Total Sugars 22.9g
Protein 133.7g	0%

Vitamin D 83.1IU	0%
Calcium 1185.7mg	0%
Iron 25.2mg	0%
Potassium 3132.7mg	0%

*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.

Source of Calories

Fat: 46.5%

Protein: 33.6%

Carbs: 19.9%