Low Sodium Soya Chaap Masala

Indulge in the rich, aromatic flavors of **Low Sodium Soya Chaap Masala**, a healthier twist on the beloved North Indian dish. This recipe combines tender, protein-packed soya chaap with a luscious, spiced gravy, carefully crafted to be lower in sodium without compromising on taste. Aromatic spices like cumin, coriander, and low-sodium garam masala blend seamlessly with a creamy base of cashew or coconut cream, creating a velvety, flavorful sauce. Grilled or sautéed soya chaap pieces soak up the vibrant tomato-onion masala, making it the perfect pairing for roti, naan, or steamed rice. Whether you're watching your sodium intake or simply looking for a wholesome, hearty dish, this recipe delivers big on flavor and comfort in just 40 minutes.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces Soya chaap sticks (canned or fresh)
• 2 tablespoons Neutral cooking oil (e.g., sunflower or canola oil)
• 2 medium Onion (finely chopped)
• 3 medium Tomatoes (pureed)
• 1 tablespoon Ginger-garlic paste
• 0.5 teaspoons Low-sodium turmeric powder
• 0.5 teaspoons Red chili powder (adjust to taste)
• 1 teaspoons Coriander powder
• 0.5 teaspoons Cumin powder
• 1 teaspoons Low-sodium garam masala
• 1 tablespoon Low-sodium or salt-free tomato paste (optional, for richer flavor)
• 2 tablespoons Unsweetened cashew cream or coconut cream (for creaminess)
• 2 tablespoons Fresh coriander leaves (chopped, for garnish)
• 1 cup Water (for gravy consistency)
• 1 teaspoon Lemon juice (optional, for tanginess)

Directions

Step 1

Remove the soya chaap sticks from any brine (if canned) and rinse them thoroughly under running water to reduce sodium content. Cut into bite-sized pieces.

Step 2

Heat a large pan or skewer-friendly surface with 1 tablespoon of oil and lightly sauté or grill the soya chaap pieces over medium heat until golden brown. Remove and set aside.

Step 3

In the same pan, add another tablespoon of oil. Once hot, add the finely chopped onions and sauté until they are golden brown, about 5-7 minutes.

Step 4

Add the ginger-garlic paste and cook for 1-2 minutes until the raw aroma disappears.

Step 5

Stir in the tomato puree and optional tomato paste. Cook for 5-7 minutes until the mixture thickens and oil starts to separate slightly from the sides.

Step 6

Add the low-sodium turmeric powder, red chili powder, coriander powder, and cumin powder. Mix well and cook for another 1-2 minutes to let the spices blend.

Step 7

Pour in 1 cup of water and bring the mixture to a simmer. Adjust the water quantity for desired gravy consistency.

Step 8

Return the sautéed or grilled soya chaap pieces to the pan and gently toss them in the sauce. Cover and cook for 5 minutes to allow the soya chaap to absorb the flavors.

Step 9

Stir in the low-sodium garam masala and unsweetened cashew cream or coconut cream. Simmer for an additional 2-3 minutes.

Step 10

Taste the gravy and, if needed, add lemon juice for tanginess instead of additional salt.

Step 11

Garnish generously with fresh coriander leaves and serve hot with roti, naan, or steamed rice.

Nutrition Facts

Serving size	(1063.2g)

Amount per serving	% Daily Value*
Calories	1077.8

Total Fat 61.6g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1246.7mg	0%
Total Carbohydrate 84.3g	0%
Dietary Fiber 28.3g	0%
Total Sugars 20.6g
Protein 67.2g	0%

Vitamin D 0IU	0%
Calcium 520.7mg	0%
Iron 12.5mg	0%
Potassium 1897.4mg	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: 47.8%

Protein: 23.2%

Carbs: 29.1%