Low Fat Soybean Curry

Savor the hearty and wholesome goodness of this Low Fat Soybean Curry, a nutritious and flavor-packed dish perfect for health-conscious food lovers. Packed with tender, protein-rich soybeans and infused with aromatic spices like cumin, turmeric, and garam masala, this curry delivers bold, authentic Indian flavors without the guilt. A simmering blend of fresh onions, tomatoes, and low-sodium vegetable broth creates a light yet savory base, while a splash of lemon juice adds a zesty finish. Optional spinach makes it even more nourishing, and a garnish of fresh cilantro completes the dish with vibrant color and freshness. This easy-to-make, low-fat recipe is ready in an hour and pairs beautifully with wholesome sides like brown rice, quinoa, or soft roti. Ideal for meal prep or a comforting weeknight dinner, it's a must-try for those seeking a satisfying, plant-powered meal.

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 200 grams dried soybeans
• 1 large onion
• 2 medium tomatoes
• 3 cloves garlic
• 1 inch ginger
• 1 teaspoon cumin seeds
• 0.5 teaspoons turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• 0.25 teaspoons red chili powder
• 500 milliliters low-sodium vegetable broth
• 1 cup spinach leaves (optional)
• 1 tablespoon lemon juice
• 0.5 teaspoons salt
• 1 as needed cooking spray
• 2 tablespoons fresh cilantro (for garnish)

Directions

Step 1

Rinse the dried soybeans under cold water and soak them overnight in plenty of water. Drain before cooking.

Step 2

Cook the soybeans in a pressure cooker with 500 milliliters of fresh water. Cook for about 20 minutes or until the beans are soft. If you do not have a pressure cooker, simmer them in a pot of water for 1 to 1.5 hours until tender.

Step 3

While the beans are cooking, dice the onion and tomatoes finely. Mince the garlic and ginger.

Step 4

Heat a non-stick skillet or saucepan over medium heat and lightly coat with cooking spray. Add the cumin seeds and toast for 30 seconds until fragrant.

Step 5

Add the diced onion to the pan and sauté for 3-4 minutes until translucent. Stir frequently to prevent sticking.

Step 6

Add the minced garlic and ginger to the onion and cook for another 1-2 minutes.

Step 7

Stir in the diced tomatoes and cook down for 5-7 minutes until they turn into a paste-like consistency.

Step 8

Add the turmeric powder, coriander powder, garam masala, red chili powder, and salt to the tomato-onion mixture. Stir well to combine.

Step 9

Pour in the low-sodium vegetable broth and bring the mixture to a simmer.

Step 10

Add the cooked soybeans to the curry base, stirring well to coat them in the spices. Simmer gently for 10 minutes to allow the flavors to meld.

Step 11

If using spinach, stir it into the curry in the last 2-3 minutes of cooking until wilted.

Step 12

Turn off the heat and stir in the lemon juice for a hint of brightness.

Step 13

Serve the soybean curry hot, garnished with fresh cilantro. Pair with brown rice, quinoa, or roti for a complete meal.

Nutrition Facts

Serving size	(1264.4g)

Amount per serving	% Daily Value*
Calories	1135.8

Total Fat 43.2g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 1558.2mg	0%
Total Carbohydrate 109.8g	0%
Dietary Fiber 28.7g	0%
Total Sugars 33.7g
Protein 81.7g	0%

Vitamin D 0IU	0%
Calcium 782.9mg	0%
Iron 39.2mg	0%
Potassium 5500.5mg	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: 33.7%

Protein: 28.3%

Carbs: 38.0%