Home RecipesCurry Soya Chunks Curry (Protein + Vegan) | Soybean Ki Sabji Recipe

Soya Chunks Curry (Protein + Vegan) | Soybean Ki Sabji Recipe

by Pradeep Mamgain
1,067 views

Soya Chunks Curry (called soybean ki sabji in Hindi) is the favorite soya chunks recipe of my kids, they just love it. Soya granules, soya chunks, or soybean badi is a high protein health food and a recommended option for vegans for their protein needs.

Soya Chunks Curry  (Protein + Vegan) | Soybean Ki Sabji Recipe

There are many health benefits of soybean. For this reason, regular soybean intake may alleviate the symptoms of menopause and reduce the risk of prostate and breast cancer. Moreover, soy protein is even more nutritious than meat protein.

The Soybean is:

  • High in protein.
  • High in fiber.
  • Cholesterol free.
  • Low in saturated fat.
  • A source of amino acids, Vitamin B, and Omega 3 fatty acids.
  • A source of antioxidants and so on.

How to make Soya Chunks Curry

This is a summary. Be sure to scroll to the recipe card below for complete instructions.

  • Make a smooth paste of tomatoes, ginger, and green chilies.
  • Boil soya chunks for 3 minutes, let them cool and squeeze out the excess water. Next, coat with gram flour. Boiling removes impurities and raw smell.
  • Shallow fry soya granules, onion, and capsicum.
  • Saute whole spices with onion in oil. Add onion and saute until translucent.
  • Add the paste, dry spices, and cook until oil separates from the spices.
  • Now, add soya chunks, capsicum, onion, and water. Cook for 5 to 8 minutes.

Ingredients

This is a summary. Be sure to scroll to the recipe card below for complete instructions.

  • soya chunks (buy good quality soya chunks)
  • whole spices (bay leaf, cardamom, cinnamon, mace, black cardamom, clove, black pepper seeds, and cumin seeds)
  • dry spices (ground coriander, ground turmeric, ground kashmiri red chili, and ground black pepper)
  • dried fenugreek leaves (for flavor)
  • salt, vegetable oil
  • and for the veggies:
    • tomato, ginger, garlic, green chili, onion, and capsicum
  • optional (garam masala to give it a punch, mango powder to add pleasant sweet-sour aroma)
Nutrition Facts
Soya Chunks Curry (Protein+Vegan) | Soybean Ki Sabji Recipe
Amount Per Serving
Calories 284 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 8g50%
Sodium 1344mg58%
Potassium 319mg9%
Carbohydrates 26g9%
Fiber 10g42%
Sugar 10g11%
Protein 22g44%
Vitamin A 1221µg24%
Vitamin B6 1mg50%
Vitamin C 38mg46%
Vitamin E 1mg7%
Vitamin K 10µg10%
Calcium 162mg16%
Copper 1mg50%
Iron 6mg33%
Magnesium 28mg7%
Phosphorus 51mg5%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

A Few Final Thoughts

These points are also available in the recipe card so that you can print them:

  • If you ask any kid, about their favorite vegetable, chances are you will hear something with potato. For example, aloo gobhi, aloo ka parantha, jeera aloo, aloo sandwich, and so on. Therefore, if your kids are fond of potatoes, you can also add potatoes in this soya chunks masala so that they get both carbs and protein. If you are cooking for a diabetic, or are on keto diet, skip potato.
  • Garam masala can be added to give it a punch.
  • You can also add mango powder that improves digestion and fights acidity. Consuming mango powder on a regular basis, by adding it to your dishes, may help you in improving your digestive system.
Soya Chunks Curry  (Protein + Vegan) | Soybean Ki Sabji Recipe

If you are looking for more curry recipes, you’ll love:

If you make this recipe, I’d love to see pics of your creations on Facebook or Instagram, don’t forget to tag me @sizzlecious or using the hashtags #sizzlecious. You can click the card below to share this recipe on Twitter with one click.

[socialpug_tweet display_tweet=”The soya chunks recipe is a vegan, high protein, and fiber-rich health food and a recommended option for vegans for their protein needs.” tweet=”The soya chunks recipe is a vegan, high protein, and fiber-rich health food and a recommended option for vegans for their protein needs. #glutenfree #vegan #foodie #vegrecipe #indianrecipes #veganrecipes #soyachunkscurry #soyagranules” ]

Recipe Card For Soya Chunks Curry

Soya Chunks Curry (Protein+Vegan) | Soybean Ki Sabji Recipe

The soya chunks recipe is a vegan, high protein, and fiber-rich health food and a recommended option for vegans for their protein needs.
5 from 1 vote
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Course: Curry
Cuisine: Indian
Keyword: gluten free, protien rich, soya chunks, vegan
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 5 people
Calories: 284kcal
Author: Pradeep Mamgain

SERVINGS

Hover the mouse pointer over the number displayed adjacent to the “Servings:” label above to invoke a slider; use the slider to adjust the values of the ingredients according to the specified servings.
Note: 1 cup = 250 ml | 1 tbsp = 15 ml | and 1 tsp | 5 ml

Ingredients

  • 250 gram tomato
  • 15 gram ginger
  • 5 cloves garlic - finely chopped
  • 2 green chili - chopped
  • 200 gram soya chunks
  • 16.25 gram salt - 3.25 tsp
  • 27 gram gram flour - 3 tbsp
  • 50 gram vegetable oil - 5 tbsp
  • 100 gram onion - cut in layers
  • 70 gram onion - finely chopped
  • 100 gram capsicum
  • 1 bay leaf
  • 1 black cardamom
  • 1 cinnamon - stick
  • 1 mace
  • 4 clove
  • 4 black pepper seeds
  • 2.5 gram cumin seeds - 1 tsp
  • 2 gram ground turmeric - 1 tsp
  • 3 gram ground kashmiri red chili - 1.5 tsp
  • 3 gram ground black pepper - 1 tsp
  • 2 gram ground coriander - 1 tbsp
  • 1.5 gram fenugreek leaves - 1 tbsp | dry

Instructions

  • Take a jar; put 250 g tomatoes, 15 g ginger, and 2 green chillies. Grind to make a smooth paste.
  • Add 200 g soya chunks in the boiling water, add 5 g salt and then boil it for 3 minutes. Strain and rinse with cold water thoroughly. Squeeze out the excess water. Add gram flour on soya chunks, mix, and coat well.
  • Heat 20 g oil in a pan. Add soya chunks and shallow fry them. Keep aside.
  • Heat 10 g oil in a pan. Add 100 g onion (cut in layers) and 100 g capsicum. Saute until onions turn translucent. Keep aside.
  • Heat 20 g oil in a pan. Add bay leaf, black cardamom, cinnamon, mace, cardamom, cloves, and black pepper seeds. Saute for 30 seconds.
  • Add 2.5 g cumin seeds, 5 cloves of garlic, mix well and then add 70 g finely chopped onion. Saute until onions turn translucent and then add 1.5 g salt. Stir fry for 1 minute.
  • Add the mixture we prepared earlier. Add 2 g turmeric powder, 3 g kashmiri mirch powder, 3 g black pepper powder, 2 g coriander powder, and then add 10 g salt. Cook until the mixture gets separated from the oil. If required, add a little bit of water.
  • Add soya chunks and mix well. Add fried onion and capsicum. Add 500 ml of water. Sprinkle 1.5 g fenugreek leaves.
  • Cook for 5-8 minutes on low-medium flame and then sprinkle chopped coriander leaves.

NOTES

  • If you ask any kid, about their favorite vegetable, chances are you will hear something with potato. For example, aloo gobhi, aloo ka parantha, jeera aloo, aloo sandwich, and so on. Therefore, if your kids are fond of potatoes, you can also add potatoes in this soya chunks masala so that they get both carbs and protein. If you are cooking for a diabetic, or are on keto diet, skip potato.
  • Garam masala can be added to give it a punch.
  • You can also add mango powder that improves digestion and fights acidity. Consuming mango powder on a regular basis, by adding it to your dishes, may help you in improving your digestive system.

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Nutrition

Calories → 284 kcal | Carbohydrates → 26 g | Protein → 22 g | Fat → 11 g | Saturated Fat → 8 g | Sodium → 1344 mg | Potassium → 319 mg | Fiber → 10 g | Sugar → 10 g | Vitamin A → 1221 µg | Vitamin B6 → 1 mg | Vitamin C → 38 mg | Vitamin E → 1 mg | Vitamin K → 10 µg | Calcium → 162 mg | Copper → 1 mg | Iron → 6 mg | Magnesium → 28 mg | Phosphorus → 51 mg | Zinc → 1 mg

This nutritional information is approximate and is calculated using an online nutrition tool. It is based on 1 serving.

Did you make this recipe?Mention @sizzlecious or tag #sizzlecious!
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