Low Fat Soyabean Curry

Dive into the wholesome delight of Low Fat Soyabean Curry, a nutritious and flavorful dish perfect for those seeking a healthy yet indulgent meal. Packed with protein-rich soybean chunks and simmered in a fragrant blend of aromatic spices, including cumin, turmeric, and garam masala, this curry is as hearty as it is healthy. The addition of low-fat yogurt lends a creamy texture without the extra calories, making it an excellent choice for light, balanced dining. Ready in just 40 minutes, this vibrant curry is a breeze to prepare, with simple cooking techniques that enhance every ingredient's natural taste. Pair it with steamed rice or whole wheat chapati for a satisfying, well-rounded meal that’s both delicious and guilt-free. Whether you're vegan-curious or looking for a quick, nutritious dinner idea, this soyabean curry is bound to become a family favorite.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Soybean chunks (textured vegetable protein)
• 1 medium Onion
• 2 medium Tomatoes
• 1 teaspoon Ginger-garlic paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 2 tablespoons Low-fat plain yogurt
• 1 teaspoon Vegetable oil
• 1 small Green chilies (optional, finely chopped)
• 2 tablespoons Fresh cilantro (optional, chopped)
• 0.5 teaspoon Salt
• 2 cups Water

Directions

Step 1

Bring 2 cups of water to a boil in a saucepan. Turn off the heat and soak the soybean chunks in the hot water for 10 minutes. Once softened, drain and squeeze out excess water from the chunks. Set them aside.

Step 2

Finely chop the onion and tomatoes. If using green chilies, chop them as well.

Step 3

Heat 1 teaspoon of vegetable oil in a non-stick pan over medium heat. Add the cumin seeds and let them sizzle for 30 seconds until aromatic.

Step 4

Add the chopped onion and sauté for 4-5 minutes until golden brown. Stir in the ginger-garlic paste and cook for another minute.

Step 5

Add the chopped tomatoes, turmeric powder, coriander powder, red chili powder, and salt. Cook for 5-7 minutes, stirring occasionally, until the tomatoes break down and the mixture becomes a thick paste.

Step 6

Reduce the heat to low and stir in the yogurt. Mix well to avoid curdling and cook for 2 minutes.

Step 7

Add the soaked and drained soybean chunks to the pan, mixing them thoroughly with the spice mixture.

Step 8

Pour in 2 cups of water and bring the curry to a gentle boil. Cover the pan with a lid and simmer on low heat for 10 minutes, allowing the soybeans to absorb the flavors.

Step 9

Sprinkle garam masala over the curry and stir well. Adjust salt if needed.

Step 10

Turn off the heat and garnish with chopped cilantro and green chilies, if desired. Serve hot with steamed rice or whole wheat chapati.

Nutrition Facts

Serving size	(1088.6g)

Amount per serving	% Daily Value*
Calories	715.8

Total Fat 8.5g	0%
Saturated Fat 1.5g	0%
Polyunsaturated Fat 3.0g
Cholesterol 1.7mg	0%
Sodium 1259.2mg	0%
Total Carbohydrate 79.2g	0%
Dietary Fiber 27.3g	0%
Total Sugars 27.1g
Protein 85.7g	0%

Vitamin D 15.6IU	0%
Calcium 715.1mg	0%
Iron 18.2mg	0%
Potassium 3790.1mg	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: 10.4%

Protein: 46.6%

Carbs: 43.0%