Soya Chunks Curry Recipe

I have been having curry with soya chunks or soya nuggets since childhood. Soy is a rich source of protein and soya chunks or nuggets are a great way to incorporate protein in a vegetarian diet.

It has a meaty texture and is pretty satisfying to eat. My kids love having this curry.I make it regularly with potatoes and peas. Sometimes I add soya nuggets to my veg pulav or veg tehari to up their protein.

What Are Soya Chunks?

Soya chunks are made from soy flour that is left behind after extraction of soybean oil.They are defatted and are high in protein, fibre and iron while having no fat.

They are an excellent choice for vegans or vegetarians to add plant-based protein to their diet.

Are Soya Chunks Safe?

Soya products are high in quality plant-based protein, vitamins and minerals. Soy contains isoflavones, which are like phytoestrogens.

These help menopausal women, who are experiencing lower estrogen levels, with managing symptoms like hot flashes, mood swings etc. As per this study, it is perfectly safe to consume soy products including chunks.

As always, eat soya chunks and other soy products in moderation, as a part of a well-balanced diet.

Ingredients

1. Soya Chunks: These are also called soya nuggets. You can easily find them in Indian stores (Brands like Fortune, Nutrela) or buy them on Amazon.

2. Curry base: I have used onions, tomatoes and ginger garlic paste as the base for the curry.

3. Spices: Cumin seeds, garam masala, turmeric powder, salt, red chilli powder or paprika, ground coriander and amchur are used here.

4. Oil: Mustard oil is used in this recipe. Coconut oil, peanut oil or any vegetable oil can be used.

5. Potatoes: My husband loves potatoes in this curry. It is totally optional though.

5. Garnish: Chopped cilantro is used for garnishing.

Variations and Substitutions

1. Adjust heat as per taste. Reduce the quantity of red chilli powder used or skip it completely.

2. I have used cold pressed mustard oil here but you can use any vegetable oil of choice in this recipe.

3. Potatoes and Peas are often added in the recipe. But if you are looking at avoiding carbs, you can easily skip them.

Instructions

How to cook soya chunks?

I take about 1 cup of soya chunks for this recipe. Many people immerse these soya chunks in boiling hot salted water for about 10-15 minutes. Soya chunks absorb the water and become large in size. They also become soft in texture.

The water is thrown away and soya chunks are squeezed and ready to add to your preparation. I, however, add them directly to the curry and feel they absorb the flavors really well. Saves time too and there is no difference in texture.

Curry Preparation

Slice 2 medium onions, mince 2 tsp. ginger and garlic or use paste and chop 3 medium tomatoes and keep aside.

Peel and cube 1 medium potato and keep aside (optional). Heat a pan or kadhai. Take 1 tbsp. mustard oil or any other vegetable oil. Add 1 tsp. cumin seeds. Allow them to sputter. Add in the sliced onions.

Fry for about 5 minutes till they are golden. Add in the minced ginger and garlic.

Add chopped tomatoes, turmeric powder and salt.

Let it cook down till tomatoes are mushy. You can cover and cook if you so wish. It takes about 5-8 minutes on low to medium flame.

Take off the flame and cool down. Then blend with water to make a smooth paste.

Add the curry base back to the kadhai. Add cubed potato and soya chunks at this point.

Also add about 1 to 2 cups of water.

Cover and cook for about 6-10 minutes till the potatoes are cooked and the soy chunks are soft.

Your gravy will thicken a bit. If you want, you can add some water to thin it down. Add garam masala, ground coriander and red chilli powder or paprika.

Mix well and taste. Add seasonings if needed.Your soya nuggets curry is ready to eat. Garnish with chopped cilantro and serve hot.

Enjoy with boiled rice or rotis and salad.

Expert Tips

1. Adjust spices as per taste. This is a moderately spicy curry.

2. You can skip the potatoes if you so prefer.

3. Your soya chunks get soft and tasty once boiled. They also absorb the flavor of the curry.

4. If the curry seems too thick add more water and adjust the seasonings.

5. This is a great alternative to meat and has a similar texture while being completely plant based.

Here is the simple curried soya chunks or meal maker curry recipe:

📖 Recipe Card

Do try out this high protein soya chunks recipe and incorporate it in your regular meals. It is a good source of protein for a vegetarian or vegan diet.

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