Healthy Soya Recipe

Food Info:

Calories per Serving: ~220 kcal

Servings: 4

Preparation Time: 15 minutes

Cooking Time: 12–15 minutes

Ingredients:

400 g soya chaap (boiled, cut into bite-sized pieces)

1 tablespoon olive oil or avocado oil

1 medium onion, finely chopped

2 medium tomatoes, pureed

1 teaspoon ginger-garlic paste

½ cup low-fat curd (whisked)

½ teaspoon turmeric powder

1 teaspoon red chili powder

1 teaspoon coriander powder

½ teaspoon cumin powder

½ teaspoon garam masala

1 teaspoon kasuri methi (crushed)

Salt to taste

2 tablespoons chopped coriander leaves

Instructions:

Prepare the Soya Chaap: If using packaged soya chaap, boil for 5–7 minutes, drain, and cut into bite-sized pieces.

Sauté the Aromatics: Heat olive oil in a non-stick pan over medium heat. Add the chopped onions and cook until soft and light golden. Stir in the ginger-garlic paste and cook for 1 minute.

Make the Gravy: Add the tomato puree, turmeric, red chili powder, coriander powder, cumin powder, and salt. Cook for 5–6 minutes until the oil starts separating slightly.

Add the Curd: Lower the heat and gradually stir in the whisked low-fat curd. Mix continuously to prevent curdling and cook for 2–3 minutes.

Cook the Soya Chaap: Add the soya chaap pieces to the gravy and mix well. Simmer for 5–7 minutes so they absorb the flavors.

Finish & Serve: Sprinkle garam masala and crushed kasuri methi. Garnish with fresh coriander leaves and serve hot with whole wheat roti, multigrain naan, or brown rice.