Heart-Healthy Soyabean Curry

Indulge in the comforting flavors of Heart-Healthy Soyabean Curry, a wholesome, plant-based dish that’s as nutritious as it is delicious. Packed with tender, protein-rich soybeans, freshly chopped spinach, and a creamy touch of light coconut milk, this curry is simmered in an aromatic blend of cumin, turmeric, coriander, and garlic for a robust flavor profile. With the use of low-sodium vegetable broth and heart-healthy salt substitutes, this recipe is perfect for those looking to support cardiovascular health without sacrificing taste. Finished with a burst of zesty lemon juice and fresh cilantro, this vibrant curry pairs beautifully with brown rice, quinoa, or whole-grain flatbread, making it a satisfying, nutrient-dense meal for weeknights or special occasions.

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Dried soybeans
• 3 medium Tomatoes, chopped
• 1 medium Onion, finely chopped
• 1 tablespoon Ginger, minced
• 3 cloves Garlic, minced
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Ground coriander
• 0.5 teaspoon Cumin seeds
• 2 cups Low-sodium vegetable broth
• 2 cups Spinach leaves, chopped
• 0.5 cup Coconut milk (light)
• 2 tablespoons Cilantro, chopped
• 1 tablespoon Lemon juice
• 0.25 teaspoon Black pepper
• 0.25 teaspoon Salt (optional, heart-healthy substitute recommended)
• 1 small Green chili, chopped (optional)

Directions

Step 1

Rinse the dried soybeans thoroughly and soak them in water for 6-8 hours or overnight.

Step 2

Drain and rinse the soaked soybeans, then pressure cook them in fresh water for 20 minutes or until tender. Alternatively, cook them in a pot of boiling water for about 45-60 minutes.

Step 3

While the soybeans are cooking, heat a non-stick pan over medium heat. Add cumin seeds and dry-roast them for about 1 minute until they release their aroma.

Step 4

Add the chopped onions to the pan and sauté for 3-4 minutes, stirring frequently, until they turn translucent. Use a splash of vegetable broth to prevent sticking instead of oil.

Step 5

Mix in the minced ginger, garlic, and optional green chili. Stir and cook for another 2 minutes until fragrant.

Step 6

Add the chopped tomatoes, ground turmeric, and ground coriander to the pan. Continue to cook, stirring occasionally, until the tomatoes break down and form a thick sauce (about 5-7 minutes).

Step 7

Stir in the cooked soybeans and pour in the remaining vegetable broth. Let the mixture simmer for 10 minutes, allowing the flavors to meld together.

Step 8

Add the chopped spinach leaves and light coconut milk. Stir and cook for an additional 5 minutes until the spinach is wilted and the curry is creamy.

Step 9

Season the curry with black pepper and a small amount of salt or heart-healthy salt substitute, if needed.

Step 10

Turn off the heat and stir in the fresh lemon juice and chopped cilantro for a burst of brightness.

Step 11

Serve the soyabean curry warm with brown rice, quinoa, or whole-grain flatbread for a heart-healthy meal.

Nutrition Facts

Serving size	1453.6 grams (1453.6g)

Amount per serving	% Daily Value*
Calories	1161

Total Fat 47.50g	61%
Saturated Fat 10.70g	53%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 979mg	43%
Total Carbohydrate 107.60g	39%
Dietary Fiber 29.80g	106%
Total Sugars 34.00g
Protein 83.50g	167%

Vitamin D 0IU	0%
Calcium 823mg	63%
Iron 40mg	222%
Potassium 5958mg	127%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.9%

Protein: 28.0%

Carbs: 36.1%