Soya Curry with Peas and Pepper
Description:
This Soya Curry is a rich and flavorful vegetarian dish made with tender soya chunks, peas, and a combination of aromatic spices that offer a medium heat level. With the perfect blend of turmeric, fenugreek, and garam masala, it creates a delightful balance of spices, making it an ideal choice for those who appreciate bold flavors without overwhelming heat. A perfect accompaniment to rice or flatbread, this dish is both filling and nutritious.
Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 4
Spice Level: Medium
Rating: 3.5 (24 votes)
Views: 44,293
Dietary Information:
- Vegetarian
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Vegetable oil | 1 tbsp | For cooking |
| Onion | 1, finely chopped | Adds sweetness and depth to the curry |
| Garlic cloves | 3, chopped | For aromatic base |
| Fresh ginger | 3 cm piece, grated | For warmth and zing |
| Tinned plum tomatoes | 250g | Use good quality for a rich base |
| Green chilli | 1, finely chopped | For a medium heat |
| Salt | 1 tsp | To taste |
| Fenugreek powder (Methi) | 1 tsp | Adds a slightly bitter, earthy flavor |
| Turmeric | 1 tsp | For color and earthy flavor |
| Chilli powder | 1 tsp | For additional heat and flavor |
| Frozen peas | 200g | Adds sweetness and texture |
| Dried soya chunks | 200g | Rehydrated in boiling water |
| Red pepper | 1, sliced | For a mild sweetness and color |
| Garam masala | 1 tsp | A fragrant blend of spices to finish |
| Fresh coriander | Handful, chopped | For garnish and freshness |
Allergen Information:
- Soy: Soya chunks contain soy, which may be an allergen for some individuals. Please check the packaging for any other allergenic information.
- Other allergens: This dish contains no dairy, gluten, or nuts, making it suitable for most dietary needs, but it’s always best to check ingredient labels for cross-contamination risks.
Dietary Preferences:
- Vegetarian: This dish is entirely plant-based, making it suitable for vegetarians and vegans (if vegan-friendly oil is used).
- Gluten-Free: This recipe is gluten-free, provided that all ingredients, including the spice powders, are certified gluten-free.
Cooking Instructions:
-
Soak the Soya Chunks
Begin by soaking the dried soya chunks in boiling water for 10-20 minutes, or until they become soft and tender. Once softened, drain and squeeze out excess water (be cautious, as the water may still be hot). Set aside.
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-
Prepare the Aromatic Base
Heat the vegetable oil in a large pan over medium heat. Add the finely chopped onion and sauté for about 5 minutes until it begins to soften. Stir in the chopped garlic and continue to cook for an additional 5 minutes, allowing the onions to turn golden and fragrant. -
Cook the Spice Paste
Once the onion and garlic mixture is soft and golden, add the chopped tomatoes, grated ginger, salt, turmeric, fenugreek powder, and chilli powder. Stir well and cook the mixture until the tomatoes break down, and the sauce thickens into a rich, glossy masala paste. This step helps deepen the flavors. -
Add the Soya and Peas
Squeeze out the remaining water from the soaked soya chunks and add them to the pan. Toss the soya in the masala paste and cook for about 5 minutes, allowing the soya to absorb the flavors. Add the frozen peas and stir to combine. Let the mixture cook for an additional 5 minutes, allowing the peas to thaw and warm through. -
Incorporate the Peppers
Add the sliced red pepper to the curry and cook for another 5-6 minutes. This step ensures the peppers soften slightly while retaining some crunch and vibrant color. If you prefer a saucier dish, feel free to add a little hot water to achieve your desired consistency. -
Finish the Dish
Sprinkle in the garam masala and chopped fresh coriander just before serving. The garam masala will add a final layer of warmth and complexity to the dish, while the coriander brings a fresh, herbaceous note to balance the spices. -
Serve
Serve this hearty soya curry with steamed rice, naan bread, or any side of your choice. The dish is both satisfying and nutritious, packed with protein from the soya chunks and enriched with the sweetness of peas and bell pepper.
Tips and Advice:
- Adjusting Spice Level: If you prefer a milder curry, you can reduce the amount of chilli powder and green chilli, or omit them entirely. Conversely, if you like your curry spicier, feel free to increase the amount of chilli or add a few more green chillies.
- Vegan-Friendly: To make this recipe fully vegan, ensure you use a plant-based oil and check that the garam masala does not contain dairy (most blends are dairy-free).
- Additional Veggies: Feel free to add other vegetables, such as carrots, spinach, or mushrooms, to make this dish even more vibrant and packed with nutrients.
- Protein Boost: For extra protein, consider adding tofu or tempeh in place of some or all of the soya chunks. These alternatives will soak up the curry’s flavors and provide a satisfying texture.
Conclusion:
This Soya Curry with Peas and Pepper is a wonderful, warming dish that beautifully combines protein-rich soya chunks with peas, red pepper, and a variety of aromatic spices. It’s easy to prepare, suitable for vegetarians, and can be adjusted to your spice preferences. With a prep time of just 10 minutes and a cook time of 20 minutes, it makes a perfect weeknight dinner or a flavorful addition to a larger meal. Try it today for a comforting, nutritious, and satisfying meal that will appeal to a wide range of tastes and dietary needs.
