Soya curry | Hari Ghotra
5.0/5 rating (2 votes)

Soya curry

Soya chunks with peas and pepper

  • Heat Medium
  • Serves 4
  • Dietary Info VEGETARIAN LACTOSE-FREE HEALTHY LOW-CALORIES
  • Prep 10 mins
  • Cook 20 mins
Soya curry

A healthy dish of soya chunks cooked in a hearty tomato masala base with green peas and peppers.

Hari says

Soya featured quite a lot on our menu when I was growing up and i'd like to think it was because my parents were really health savvy but actually I think it was more down to financial reasons - it was cheap. My mum would make different vegetarian curry dishes such as Soya with peas, soya with carrots but on the odd sneaky occasion I am sure she would add it to meat curries too to make them go further. We couldn't really tell the difference.

It is a really versatile ingredient and you buy it from pretty much all Indian grocery shops sold in a dried form in packets. It's really simple to use just make sure you hydrate them in hot water for a good 10-15 minutes before you need them and because they are like little sponges make sure you squeeze out all the water before adding them to the masala sauce.

Soya makes a great meat substitute, if you are cooking a meat dish but need to make something for your veggie guests as well you can make the same masala, split it into two pans, add meat to one pot and soya to the other - everyone is happy.

I like to cook this with colourful vegetables too, it looks pretty, tastes fresh and makes you feel good about yourself. In this recipe I am using peas and peppers but you could also add frozen mixed vegetables, sweetcorn or just leave it plain. Enjoy!

  • Ingredients
  • Method
  • 1 tbsp vegetable oil
  • 1 onion, finely chopped
  • 3 garlic cloves, chopped
  • 3cm piece of ginger, grated
  • 250g tinned plum tomatoes
  • 1 green chilli, finely chopped
  • 1 tsp salt
  • 1 tsp fenugreek powder (methi)
  • 1 tsp turmeric
  • 1 tsp chilli powder
  • 200g peas
  • 200g dried soya chunks 
  • 1 red pepper, sliced
  • 1 tsp garam masala
  • Handful of fresh coriander (chopped)

Method

  1. Soak the soya chunks in boiling water for 10-20 minutes until they are soft.
  2. Heat oil in a pan and add onion and after a few minutes stir in the garlic. Cook for about 10 minutes until the onions are soft and just turning golden.
  3. When the onions are cooked add the tomatoes, ginger, salt, turmeric, fenugreek and chilli.
  4. Stir together and cook the sauce until the tomatoes and onion melt together creating a thick masala paste.
  5. Squeeze the water out of the soya (be mindful that the water may still be hot).
  6. Once the masala is thick and shiny add the soya and frozen peas. Stir and cook for 5 minuets.
  7. Add the peppers and cook for 5-6 minutes. If you want to create a little sauce add some hot water to get the consistency of the sauce that you are looking for.
  8. Sprinkle in the garam masala and fresh coriander to serve.

Nutritional information

Typical values* per Serving
Calories128
Fat (g)3.5
of which saturates (g)0.4
Carbohydrates (g)7.9
of which sugars (g)4.2
Fibre (g)1.4
Protein (g)17
Salt (mg)4.6
*Based upon calculated values, supplied by myfitnesspal.com. The values here may not be 100% accurate because the recipes have not been professionally evaluated.

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Comments

Comments (2)

  • Rohan Sanjay

    Rohan Sanjay

    20 December 2015 at 04:28 |
    Hi Hari,
    Hope you're doing good. So, after trying tangy fried okra, I tried making soya curry. It was amazing!! Nice, easy and quick to make. Loved it. Thanks.
    Cheers.

    reply

    • Hari Ghotra

      Hari Ghotra

      22 December 2015 at 10:50 |
      Hi Rohan Thank you so much for trying this recipe - It is one of my childhood favourites so I am really pleased to hear that you enjoyed it enough to leave a comment! Many thanks Hari

      reply

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Hari Ghotra