Soya Chunk Curry Recipe
Ingredients
- Soya chunks: 100 grams
- Onion: 100 grams (1 medium, finely chopped)
- Tomato: 150 grams (2 medium, finely chopped)
- Ginger-Garlic paste: 10 grams (2 teaspoons)
- Green chilies: 10 grams (2, slit)
- Yogurt: 100 grams (1/2 cup)
- Oil: 15 grams (1 tablespoon)
- Cumin seeds: 2 grams (1/2 teaspoon)
- Turmeric powder: 2 grams (1/2 teaspoon)
- Red chili powder: 5 grams (1 teaspoon)
- Coriander powder: 5 grams (1 teaspoon)
- Garam masala: 2 grams (1/2 teaspoon)
- Salt: to taste
- Water: 500 ml
- Coriander leaves: 10 grams (for garnish)
Instructions
- Preparation of Soya Chunks:
- Boil 500 ml of water and add a pinch of salt.
- Add 100 grams of soya chunks to the boiling water and cook for 5-7 minutes until they soften.
- Drain the water and rinse the soya chunks under cold water. Squeeze out the excess water and set them aside.
- Cooking:
- Heat 15 grams of oil in a pan over medium heat.
- Add 2 grams of cumin seeds and let them splutter.
- Add 100 grams of finely chopped onion and sauté until golden brown.
- Add 10 grams of ginger-garlic paste and 10 grams of slit green chilies. Cook for 2 minutes until the raw smell disappears.
- Add 150 grams of finely chopped tomatoes and cook until they turn soft and oil separates from the mixture.
- Add 2 grams of turmeric powder, 5 grams of red chili powder, and 5 grams of coriander powder. Mix well and cook for another minute.
- Lower the heat and add 100 grams of yogurt, stirring continuously to prevent curdling. Cook for 3-4 minutes until the mixture thickens.
- Add the prepared soya chunks and mix well to coat them with the masala.
- Pour in 200 ml of water, season with salt to taste, and bring the curry to a boil. Reduce the heat and let it simmer for 10 minutes.
- Sprinkle 2 grams of garam masala and mix well. Cook for another 2 minutes.
- Garnishing:
- Garnish with 10 grams of freshly chopped coriander leaves.
Nutritional Information (Approximate for the entire dish)
Health Benefits
1. High Protein Content
Soya chunks are an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function. They contain about 52 grams of protein per 100 grams, making them a great alternative to meat for vegetarians and vegans.
2. Rich in Fiber
Soya chunks are high in dietary fiber, which aids in digestion, helps maintain bowel regularity, and prevents constipation. Fiber also contributes to a feeling of fullness, which can help with weight management.
3. Low in Fat
Soya chunks are low in fat and contain no cholesterol, making them a heart-healthy food. They help reduce the risk of cardiovascular diseases by maintaining healthy cholesterol levels.
4. Source of Essential Amino Acids
Soya chunks provide all essential amino acids required by the body, making them a complete protein source. This is particularly beneficial for those who follow a vegetarian or vegan diet.
5. Rich in Vitamins and Minerals
Soya chunks are rich in vitamins and minerals such as iron, calcium, magnesium, and B vitamins. These nutrients are essential for various bodily functions, including bone health, energy production, and maintaining healthy blood cells.
6. Supports Bone Health
The calcium and magnesium content in soya chunks helps in maintaining strong bones and teeth. This can be particularly beneficial in preventing osteoporosis and other bone-related conditions.
7. May Help in Weight Management
Due to their high protein and fiber content, soya chunks can help in weight management by promoting satiety and reducing overall calorie intake.
8. May Reduce Menopausal Symptoms
Isoflavones, a type of phytoestrogen found in soy products, may help reduce menopausal symptoms such as hot flashes. They mimic the action of estrogen in the body and can be beneficial for women during menopause.
9. Supports Muscle Building
The high protein content in soya chunks is beneficial for muscle repair and growth, making them an ideal food for athletes and those engaged in regular physical activity.
10. May Improve Metabolic Health
Regular consumption of soya chunks can help improve metabolic health by regulating blood sugar levels, improving lipid profiles, and aiding in weight management.
11. Antioxidant Properties
Soya chunks contain antioxidants that help in protecting the body against oxidative stress and reduce the risk of chronic diseases such as cancer and heart disease.
Enjoy this nutritious and delicious Soya Chunk Curry as a part of your balanced diet!