Indian Recipes

High-Protein Soya Spinach Curry Recipe – Healthy North Indian Side Dish

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Soya Spinach Curry Recipe – A High-Protein Vegetarian Delight

This Soya Spinach Curry combines the nutritional benefits of soy chunks and spinach, making for a hearty and delicious dish that is packed with protein and flavor. Ideal as a side dish in North Indian cuisine, this curry is easy to prepare and serves as a satisfying addition to your meal. Whether paired with flatbreads like tawa paratha or enjoyed alongside a refreshing bowl of boondi raita, this curry makes for a wholesome and healthy meal.


Ingredients

Ingredient Quantity
Spinach Leaves (Palak) – roughly chopped 2 stalks
Soy Chunks (Nuggets) 100 grams
Tomatoes – chopped 1 cup
Onion – chopped 1/2 cup
Garlic – finely chopped 2 cloves
Ginger – finely chopped 1-inch piece
Green Chillies – slit lengthwise 1-2
Bajra Flour (Pearl Millet) 1 tablespoon
Whisked Curd (Dahi / Yogurt) 1 tablespoon
Salt As per taste
Garlic – thinly sliced 2 cloves
Dry Red Chillies 3
Sunflower Oil 1 tablespoon

Preparation Time: 20 minutes

Cooking Time: 30 minutes

Total Time: 50 minutes

Servings: 4

Cuisine: North Indian

Course: Side Dish

Diet: High Protein Vegetarian


Instructions

  1. Prepare the Soy Chunks:

    • Begin by boiling the soy chunks. In a saucepan, heat water and add a pinch of salt. Drop the soy chunks into the water and cook them until they become soft and tender.
    • Once cooked, drain the soy chunks and set them aside. Also, reserve the cooking water as it will be used later in the curry.
  2. Cook the Spinach and Tomato Mixture:

    • In a large pan, heat 1 tablespoon of sunflower oil over medium heat. Add the chopped onions, ginger, garlic, and green chilies. Sauté until the onions become soft and translucent.
    • Once the onions are soft, add the chopped tomatoes, salt, and black pepper to the pan. Stir and cook the tomatoes until they soften.
    • Add the chopped spinach leaves to the pan and cover with a lid. Let the spinach cook down until it wilts and softens, about 5-7 minutes.
  3. Cool and Grind the Mixture:

    • Remove the pan from the heat and allow the spinach and tomato mixture to cool slightly. Once cooled, transfer it to a blender or food processor along with the bajra flour (pearl millet flour). Blend everything to a smooth puree.
  4. Prepare the Curry Base:

    • In the same pan, heat a little more oil and add the freshly prepared spinach puree. Stir well and add the soy chunks to the pan.
    • Pour in about 1/2 cup of the reserved soy cooking water to help adjust the consistency of the curry.
    • Add the whisked curd (yogurt) and mix everything well. Let the curry simmer for 5-7 minutes, allowing the flavors to meld together and the soy chunks to absorb the spices and gravy.
  5. Make the Tempering (Tadka):

    • In a separate small pan, heat 1 tablespoon of sunflower oil. Add the sliced garlic and cook until it turns golden brown and crispy.
    • Once the garlic is browned, add the dry red chilies to the oil and cook for another 10 seconds. Be careful not to burn the garlic.
    • Immediately pour this hot tempering (tadka) over the prepared soy-spinach curry. Stir well to incorporate the flavors.
  6. Serve:

    • Once the tempering is added, your Soya Spinach Curry is ready to be served. Enjoy it hot with tawa paratha, boondi raita, and a healthy carrot sprout salad for a complete meal.

Serving Suggestions

  • Accompaniments: Serve with tawa paratha, a side of boondi raita, or even a light carrot sprout salad to balance the flavors.
  • Tip: This curry also pairs beautifully with steamed rice or jeera rice for a fulfilling meal.

Nutritional Information (Per Serving)

Nutrient Amount
Calories ~150 kcal
Protein ~12 grams
Carbohydrates ~18 grams
Fat ~7 grams
Fiber ~4 grams
Sodium ~300 mg

This Soya Spinach Curry is not only high in protein but also offers the goodness of spinach, making it a nutritious and flavorful dish for all ages. Try it out for a satisfying and healthy addition to your everyday meals!

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