Soya Green Pea Curry

Soya Green Peas Curry is a wholesome, protein-packed dish that combines soft soya chunks and tender green peas in a rich, flavorful tomato-onion gravy. Spiced with cumin, garam masala, and turmeric, this curry offers a comforting and mildly spicy taste. It’s a nutritious meal that pairs well with roti, rice, or even parathas, making it a perfect choice for a balanced vegetarian lunch or dinner.

For a Serving Size of Two:

Ingredients:

• 60 grams soya chunks
• 50 grams green peas
• 100 grams finely chopped onion
• 100 grams finely chopped tomatoes
• 1 teaspoon ginger-garlic paste
• 5 grams green chili
• 1 teaspoon cumin seeds
• 1 teaspoon garam masala
• 1 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon red chili powder
• 2 teaspoons oil
• 300 ml water
• Salt, to taste
• Fresh coriander leaves, for garnish

Procedure:

• Boil soya chunks in water for about 5-7 minutes until they soften. Drain and rinse with cold water, then squeeze out excess water.
• Heat oil in a pan, add cumin seeds, and let them splutter. Add chopped onions, ginger-garlic paste, and green chilies. Sauté until the onions turn golden.
• Add the chopped tomatoes, turmeric powder, coriander powder, garam masala, and red chili powder. Cook until the tomatoes soften and the oil starts to separate from the masala.
• Add the soya chunks and green peas to the masala. Stir well to coat everything with the spices.
• Add water and salt. Cover and let the curry simmer for about 10 minutes, or until the green peas are cooked and the curry thickens.
• Garnish with fresh coriander leaves and serve hot with roti or rice.

Nutritional Benefits:

• Soya chunks are an excellent plant-based source of protein.
• Green peas add fiber, vitamins A and C, and are also a good source of plant-based protein.
• Tomatoes and onions are rich in antioxidants and vitamin C, while spices like turmeric and cumin have anti-inflammatory properties and aid digestion.
• The combination of soya and green peas ensures a well-rounded, nutrient-dense meal that supports heart health, boosts immunity, and provides sustained energy.

Nutritional Information:

• Calories: 387 kcal
• Protein: 35.5 g
• Carbohydrates: 50.5 g
• Fat: 14.3 g