Soya Chunks Curry

Soya Chunks Curry is a delicious and protein-packed Indian dish that brings together the goodness of textured soy protein and aromatic spices. It's a perfect balance of nutrition and flavor, making it an ideal choice for a wholesome lunch.

Ingredients

• Soya chunks - 100 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, pureed
• Ginger-garlic paste - 1 tablespoon
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Cooking oil - 2 tablespoons
• Salt - to taste
• Fresh coriander leaves - for garnish
• Water - 1 cup

Steps

1. Soak the soya chunks in hot water for 15 minutes, then drain and squeeze out excess water.
2. Heat oil in a pan over medium heat, add chopped onions, and sauté until golden brown.
3. Add ginger-garlic paste and green chili, and sauté for another minute until fragrant.
4. Stir in the pureed tomato and cook until the oil separates from the mixture.
5. Add turmeric, red chili powder, coriander powder, cumin powder, and salt; mix well and cook for 2 minutes.
6. Add the soaked soya chunks to the pan, and mix to coat them in the spices.
7. Pour in 1 cup of water, bring to a boil, then reduce the heat and simmer for 10 minutes, stirring occasionally.
8. Sprinkle garam masala over the curry, stir, and cook for an additional 2 minutes.
9. Garnish with fresh coriander leaves and serve hot with rice or roti.

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 25 g
• Fiber: 8 g
• Sugar: 6 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in fiber, aiding in digestion and promoting a feeling of fullness.

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