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
-
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.
-
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.
-
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.
-
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.
-
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.
-
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!