Low Fat Soya Chaap Masala

Indulge in the tantalizing flavors of Low Fat Soya Chaap Masala, a healthier twist on a beloved Indian classic. This delicious recipe features tender chunks of soya chaap simmered in a rich, aromatic gravy made with low-fat yogurt, pureed tomatoes, and a medley of spices like cumin, turmeric, and garam masala. Perfect for health-conscious food lovers, the soya chaap is lightly boiled to remove excess oil before being infused with the bold flavors of the masala. The dish is completed with a hint of optional low-fat cream for a creamy texture and garnished with fresh coriander for an irresistible finish. Ready in just 40 minutes, this protein-packed vegetarian delight pairs perfectly with soft roti, naan, or fluffy steamed rice—making it a satisfying and guilt-free addition to your weeknight dinner rotation.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 6 pieces Soya chaap sticks
• 100 grams Low-fat yogurt
• 3 medium Tomatoes, pureed
• 1 large Onion, finely chopped
• 1 teaspoon Ginger paste
• 1 teaspoon Garlic paste
• 2 pieces Green chilies, finely chopped
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 0.5 teaspoon Cumin powder
• 2 tablespoons Low-fat cream (optional)
• 1 teaspoon Salt
• 2 tablespoons Fresh coriander leaves, chopped
• 2 teaspoons Vegetable oil or non-stick cooking spray
• 200 milliliters Water

Directions

Step 1

Remove the soya chaap sticks from their skewers (if applicable) and cut them into 2-inch pieces for easier cooking.

Step 2

Boil the soya chaap pieces in water for 3-5 minutes to soften and remove excess oil (if store-bought). Drain and set aside.

Step 3

In a large non-stick pan, heat 2 teaspoons of vegetable oil or use a non-stick cooking spray to coat the pan lightly.

Step 4

Add cumin seeds to the hot pan and let them sizzle for 30 seconds until aromatic.

Step 5

Add the chopped onion and sauté over medium heat until golden brown, about 5 minutes.

Step 6

Stir in the ginger paste, garlic paste, and chopped green chilies. Sauté for another minute until the raw smell disappears.

Step 7

Add the tomato puree and cook for 5-7 minutes, stirring occasionally, until the mixture thickens and the oil starts to separate.

Step 8

Mix the turmeric powder, coriander powder, red chili powder, and cumin powder into the tomato base. Cook for 1 minute to bring out the flavors of the spices.

Step 9

Lower the heat and add the low-fat yogurt gradually, stirring continuously to prevent curdling.

Step 10

Pour in 200 milliliters of water to adjust the consistency of the gravy. Bring it to a gentle boil.

Step 11

Add the boiled soya chaap pieces, salt, and garam masala to the gravy. Stir well to coat the chaap pieces evenly.

Step 12

Cover the pan and let it simmer on low heat for 10 minutes, allowing the soya chaap to absorb the flavors.

Step 13

If desired, stir in 2 tablespoons of low-fat cream for added richness.

Step 14

Turn off the heat and garnish with freshly chopped coriander leaves.

Step 15

Serve hot with roti, naan, or steamed rice for a delicious and healthy meal.

Nutrition Facts

Serving size	(1241.2g)

Amount per serving	% Daily Value*
Calories	2178.9

Total Fat 138.2g	0%
Saturated Fat 23.7g	0%
Polyunsaturated Fat 0g
Cholesterol 22.6mg	0%
Sodium 5205.5mg	0%
Total Carbohydrate 105.1g	0%
Dietary Fiber 37.3g	0%
Total Sugars 27.6g
Protein 163.2g	0%

Vitamin D 75.9IU	0%
Calcium 1278.9mg	0%
Iron 25.0mg	0%
Potassium 3109.6mg	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: 53.7%

Protein: 28.2%

Carbs: 18.1%