Low Sodium Soyachunk Curry

Indulge in the wholesome goodness of this Low Sodium Soyachunk Curry, a hearty and nutritious dish that's perfect for anyone seeking a flavorful yet health-conscious meal. Featuring protein-rich soy chunks simmered in a creamy coconut milk-based sauce infused with aromatic spices like turmeric, cumin, and garam masala, this curry is both satisfying and easy to prepare. Colorful additions of carrots, green peas, and fresh cilantro not only elevate the dish's visual appeal but also pack a burst of nutrients into every bite. Designed to be low sodium without compromising on taste, this curry is ideal for those monitoring their salt intake while craving bold, vibrant flavors. Ready in just 45 minutes, it pairs beautifully with warm flatbreads or steamed rice for a comforting, balanced meal you'll want to make again and again.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Soy chunks
• 4 cups Water
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 units Garlic cloves, minced
• 1 teaspoon Ginger, grated
• 2 medium Tomato, finely chopped
• 1 cup Coconut milk (unsweetened)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Garam masala
• 0.25 teaspoon Chili powder (optional)
• 0.5 cup Green peas (fresh or frozen)
• 1 medium Carrot, diced
• 2 tablespoons Fresh cilantro, chopped
• 1 teaspoon Lemon juice

Directions

Step 1

Bring 3 cups of water to a boil in a pot. Add the soy chunks and simmer for 5 minutes. Turn off the heat and let the soy chunks sit for an additional 5 minutes to soften. Drain and rinse the soy chunks under cold water. Squeeze out any excess water and set aside.

Step 2

Heat olive oil in a large pan over medium heat. Add the chopped onions and sauté until they are soft and translucent, about 3-4 minutes.

Step 3

Stir in the minced garlic and grated ginger. Sauté for another minute until fragrant.

Step 4

Add the chopped tomatoes and cook until they are soft and start to break down, about 5-7 minutes.

Step 5

Stir in the turmeric powder, coriander powder, cumin powder, garam masala, and chili powder (if using). Cook for 1 minute to toast the spices.

Step 6

Add the diced carrot and green peas to the pan and stir well to coat them with the spice mixture.

Step 7

Pour in the coconut milk and 1 cup of water. Stir to combine and bring the mixture to a gentle simmer.

Step 8

Add the prepared soy chunks to the pan and stir well. Cover and cook for 10-12 minutes, stirring occasionally, until the vegetables are tender and the curry has slightly thickened.

Step 9

Taste and adjust seasonings, keeping in mind the low sodium requirement. You can enhance the flavors with a splash of lemon juice at this stage.

Step 10

Garnish with freshly chopped cilantro and serve warm with steamed rice or flatbread of your choice.

Nutrition Facts

Serving size	(1813.8g)

Amount per serving	% Daily Value*
Calories	1291.1

Total Fat 88.7g	0%
Saturated Fat 55.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 146.1mg	0%
Total Carbohydrate 83.9g	0%
Dietary Fiber 28.0g	0%
Total Sugars 25.2g
Protein 56.0g	0%

Vitamin D 0IU	0%
Calcium 400.4mg	0%
Iron 19.2mg	0%
Potassium 3333.5mg	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: 58.8%

Protein: 16.5%

Carbs: 24.7%