Soya Vegetable Curry Side Dish
Soya is a great source of protein. You can usually find dried soya at the store. In order to prepare it, you must boil it in water for about 10 minutes and then squeeze out the excess water. Once you've done this, you can cook it just as you would any other vegetable, and it will make a super delicious curry.
Soya has a mild odor that some people may not like. This aroma can be alleviated by adding a few tablespoons of milk during the pre-cooking process (i.e., boiling in water for 10 minutes). Personally, I am not disturbed by the odor, so I don't add milk. For me, the curry spices have a stronger aroma that nullifies the mild odor of soya, anyway.
- 1 cup soya chunks, boiled in water for 10 minutes, excess water squeezed out
- 2-3 tbsp cashew nuts, optional, gives thickness and rich flavor to the curry
- 1/2 inch ginger, chopped
- 3-4 cloves garlic
- 1 tsp curry (subzi masala), or substitute garam masala powder
- 1/2 tsp cumin seeds
- 2 tbsp onion, finely chopped
- Fistful fresh peas or frozen
- 1/4 cup red and green capsicum, diced
- 1-2 tbsp carrot and French beans, optional, cut lengthwise
- 1/2 cup tomato, diced
- 2 tbsp chopped coriander, for garnish
- 1/6 tsp turmeric powder
- 1/4 tsp coriander powder, if using garam masala powder (no need if you use subzi/curry masala)
- 1/4 tsp dry mango powder (amchur powder)
- salt to taste
- 2 tsp oil
- 2 green chilies, slit and cut lengthwise
- 1/6 tsp red chili powder, or to taste
- Boil soya chunks in water for 10 minutes; then allow to cool. Squeeze out the water. You can break or cut the chunks to make desired size pieces. I cut them into smaller pieces. Set aside.
- Soak cashew nuts in water for 15 minutes. Strain the water.
- Take the chopped tomato, soaked cashew nuts, ginger, and garlic in a mixer or blender. Make a puree. Set aside.
- Heat oil in a pan. Throw in cumin seeds. Let them sizzle. Add chopped onions and green chilies. Saute until onion becomes golden brown.
- Add chopped carrots, French beans, peas, and diced capsicum. Stir-cook them for 4-5 minutes or until they become soft yet still crunchy.
- Pour tomato-cashew nut puree into the pan. Cook the mix on low fire until it becomes thick and the oil separates from the gravy. At this stage, cashew nuts will produce a nice aroma.
- Add soya chunks. Mix it with the gravy. Add some water and salt. Bring it to boil. Add red chili powder, subzi masala powder (curry powder), turmeric powder, and dry mango powder. Boil for 6-7 minutes. Add chopped coriander leaves. To adjust the taste, you can add 1/4 tsp sugar (optional).
- The curry is ready to serve. Serve hot with pancakes, roti, or any mild spicy rice dish. Enjoy the taste!
1. Soya chunks are rubbery in texture. Cut them into small pieces after boiling and squeezing out the water.
2. Quantity of soya chunks and other vegetables in 50-50 proportion makes a soft and delicious curry.
3. Adding a few tablespoons of milk while boiling the soya in water alleviates the mild odor. (Personally, I don't mind soya's aroma.)
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|Serving size: 1|
|Calories from Fat||36|
|% Daily Value *|
|Fat 4 g||6%|
|Saturated fat 1 g||5%|
|Carbohydrates 38 g||13%|
|Sugar 5 g|
|Fiber 1 g||4%|
|Protein 40 g||80%|
|Cholesterol 0 mg|
|Sodium 25 mg||1%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|