Description
Soy and Peas Curry is a wholesome, protein-rich dish that combines the goodness of soy chunks and green peas in a flavorful, mildly spiced gravy. Perfect for vegetarians, this curry offers a balance of essential nutrients while being low in fat. Soy is a fantastic source of plant-based protein, and green peas add fiber and vitamins, making this dish both nutritious and satisfying. It’s ideal for a healthy lunch or dinner, served with whole wheat roti or brown rice.
Ingredients
Scale
- 1 cup soy chunks
- 1 cup green peas (fresh or frozen)
- 1 medium onion, finely chopped
- 2 tomatoes, pureed
- 1-inch ginger, grated
- 2–3 garlic cloves, minced
- 1 green chili (optional), chopped
- 1 tsp cumin seeds
- 1/2 tsp turmeric powder
- 1 tsp coriander powder
- 1/2 tsp garam masala
- 1 tsp cumin powder
- 1/2 tsp red chili powder (optional)
- Salt to taste
- 1 tbsp olive oil or any healthy oil
- Fresh cilantro for garnish
Instructions
- Soak the soy chunks in hot water for 10-15 minutes until soft. Drain and rinse them thoroughly.
- Heat oil in a pan and add cumin seeds. Once they splutter, add chopped onions and sauté until golden brown.
- Add grated ginger, garlic, and green chili. Sauté for a minute until fragrant.
- Stir in turmeric, coriander powder, cumin powder, and red chili powder. Cook for 1-2 minutes.
- Add the pureed tomatoes, mix well, and cook until the oil starts to separate from the masala.
- Add the soaked soy chunks and green peas. Mix everything and add 1 cup of water. Cover and let it simmer for 10-12 minutes.
- Stir in garam masala and adjust salt to taste. Garnish with fresh cilantro before serving.
Nutrition
- Serving Size: 1
- Calories: 210Kcal
- Fat: 8g
- Carbohydrates: 22g
- Protein: 20g