
Soya chunk masala
Soya nuggets in a quick onion-tomato gravy: 18 g protein for under 200 kcal and 30 rupees.
- Time
- 30 min (10 prep + 20 cook)
- Makes
- 2 servings
- Level
- Easy
- Gear
- Kadai
Per serving
1 bowl (200 g)
- Calories
- 195kcal
- Protein
- 18g
- Carbs
- 20g
- Fibre
- 7g
- Fat
- 6g
- Sugar
- 5g
Dry soya chunks soaked, squeezed and simmered in a simple masala with peas. Soya chunks have more protein by weight than chicken breast, cost very little and keep for months in the cupboard. This is a weeknight dinner with roti or a filling for a wrap.
- High protein
- Budget
- Low calorie
- High fibre
- Low carb
- No added sugar
- Lunch
- Dinner
Contains soy.
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Ingredients
Method
- 1
Soak the soya chunks in hot salted water for 10 minutes until doubled. Squeeze out the water firmly, rinse once in fresh water and squeeze again. Halve any large pieces.
- 2
Heat the oil in a kadai on medium. Add cumin, then onion, and cook 4 to 5 minutes until golden. Add ginger-garlic paste for 1 minute.
- 3
Add tomato, turmeric, chilli powder, coriander powder and salt. Cook 5 to 6 minutes until the tomato turns to a paste and oil shows at the edges.
- 4
Add the soya chunks and peas, stir to coat, then add 200 ml water. Cover and simmer on low for 8 minutes so the chunks soak up the masala.
- 5
Uncover, stir in garam masala and coriander, and cook 1 minute on high to thicken.
Tips
- Squeezing out the soaking water twice removes the beany smell.
- A tablespoon of curd stirred in at the end softens the flavour (makes it veg, not vegan).
Swaps
- No soya chunks? Use 200 g firm tofu cubes added in the last 5 minutes.
Storage
Keeps 2 days in the fridge; the chunks absorb gravy as they sit, so add a splash of water when reheating.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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