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 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. while 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
- 2–3 tbsp cashew nuts (optional), adds 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 peas, fresh 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 the soya chunks in water for 10 minutes, then allow them to cool. Squeeze out the water. You can break or cut the chunks to make pieces of your desired size. I like to cut them into smaller pieces. Set these aside.
- Soak the cashew nuts in water for 15 minutes then strain the water.
- Put the chopped tomato, soaked cashew nuts, ginger, and garlic in a mixer or blender make a puree. Set this aside.
- Heat oil in a pan. Throw in the cumin seeds and let them sizzle. Add the chopped onions and green chilies. Sauté until the onion becomes golden brown.
- Add the chopped carrots, French beans, peas, and diced capsicum. Stir-cook them for 4–5 minutes or until they become soft yet still crunchy.
- Pour the 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, the cashew nuts should produce a nice aroma.
- Add the soya chunks and mix them with the gravy. Add some water and salt and bring the mix to a boil. Add the red chili powder, subzi masala powder (curry powder), turmeric powder, and dry mango powder. Boil for 6–7 minutes. Add the chopped coriander leaves. To adjust the taste, you can add 1/4 tsp sugar (optional).
- Your curry is ready. Serve it hot with pancakes, roti, or any mild spicy rice dish. Enjoy!
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.|