Low Fat Soyachunk Curry

Indulge in the rich and flavorful goodness of Low Fat Soyachunk Curry, a wholesome and protein-packed dish perfect for health-conscious food lovers. This vibrant curry features tender soy chunks simmered in a fragrant masala base of tomatoes, onions, and warm spices like cumin, coriander, and garam masala. Enhanced with the creamy tang of low-fat yogurt or plant-based yogurt, this dish strikes the perfect balance between taste and nutrition. With minimal oil and a quick cooking time, this curry is an excellent choice for busy weeknights or guilt-free indulgence. Serve it with steamed rice, fluffy roti, or nutrient-dense quinoa for a satisfying meal that delivers on both flavor and wellness. Ideal for vegan, vegetarian, and low-fat diets, this easy-to-make recipe is a true crowd-pleaser!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Soy chunks
• 3 cups Hot water
• 1 medium, finely chopped Onion
• 2 medium, pureed Tomato
• 1 teaspoon Ginger garlic paste
• 2 tablespoons Low-fat yogurt or plant-based yogurt
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1.5 teaspoons Coriander powder
• 0.5 teaspoon Garam masala
• 0.5 teaspoon Cumin seeds
• 1 Bay leaf
• 1 small, finely chopped (optional) Green chili
• 2 tablespoons, finely chopped Cilantro
• 0 to taste Salt
• 1 teaspoon Oil spray or minimal oil
• 1 cup Water

Directions

Step 1

Soak the soy chunks in 3 cups of hot water and a pinch of salt for 10 minutes, or until they soften. Once done, drain them and gently squeeze out the excess water.

Step 2

Heat a non-stick pan or pot and lightly spray it with oil or use 1 teaspoon of oil. Add cumin seeds and the bay leaf. Let them sizzle for 30 seconds.

Step 3

Add the chopped onion and sauté until it turns golden brown.

Step 4

Stir in the ginger garlic paste and green chili (if using). Cook for 1-2 minutes until the raw smell disappears.

Step 5

Add the pureed tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook this mixture on medium heat for about 5-7 minutes, or until the oil lightly separates (if using minimal oil, ensure the mixture is cooked well without burning).

Step 6

Lower the heat and stir in the low-fat yogurt or plant-based yogurt, mixing well to avoid curdling. Cook for another 2-3 minutes.

Step 7

Add the soaked soy chunks to the pan. Mix well so that the chunks are coated with the masala mixture.

Step 8

Pour in 1 cup of water, cover, and let it simmer on low heat for 5-7 minutes, allowing the soy chunks to absorb the flavors.

Step 9

Sprinkle the garam masala and mix well. Cook for an additional 1-2 minutes.

Step 10

Garnish with freshly chopped cilantro and serve hot with steamed rice, roti, or quinoa.

Nutrition Facts

Serving size	(1500.6g)

Amount per serving	% Daily Value*
Calories	562.1

Total Fat 8.4g	0%
Saturated Fat 1.3g	0%
Polyunsaturated Fat 0.2g
Cholesterol 2mg	0%
Sodium 4806.8mg	0%
Total Carbohydrate 77.5g	0%
Dietary Fiber 18.6g	0%
Total Sugars 30.3g
Protein 50.2g	0%

Vitamin D 16IU	0%
Calcium 448.0mg	0%
Iron 11.2mg	0%
Potassium 2495.7mg	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: 12.9%

Protein: 34.2%

Carbs: 52.9%