Heart-Healthy Soyachunk Curry

Packed with plant-based protein and vibrant vegetables, this Heart-Healthy Soyachunk Curry is a flavorful, nourishing dish that’s perfect for any meal. Tender soy chunks are simmered in a fragrant, spice-infused coconut milk base, along with carrots, green beans, and green peas for a hearty dose of nutrients. The curry is enhanced with aromatic garlic, ginger, and cumin seeds, ensuring every bite bursts with warm, earthy flavors. Made with olive oil, low-sodium vegetable stock, and light coconut milk, this recipe is designed to support a heart-healthy lifestyle without compromising on taste. Serve it with brown rice, quinoa, or whole-grain roti for a wholesome, satisfying feast that’s rich in protein, fiber, and essential vitamins. Whether you're vegetarian, vegan, or simply looking to enjoy more plant-based meals, this soyachunk curry will leave you craving more.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Soy chunks
• 4 cups Water
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 2 medium Tomato, finely chopped
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin powder
• 0.5 teaspoon Garam masala
• 0.25 teaspoon Red chili powder (optional)
• 1 medium Carrot, diced
• 0.5 cup Green beans, chopped
• 0.5 cup Green peas
• 1 cup Low-sodium vegetable stock
• 0.5 cup Coconut milk (light)
• 2 tablespoons Fresh cilantro leaves, chopped
• 0 Salt, to taste

Directions

Step 1

Start by preparing the soy chunks. Bring 4 cups of water to a boil in a medium-sized pot. Add the soy chunks and a pinch of salt. Let them boil for 5-7 minutes or until softened.

Step 2

Once the soy chunks are soft, drain and rinse them under cold water. Squeeze out the excess water and set them aside.

Step 3

Heat olive oil in a large pan or skillet over medium heat. Add the cumin seeds and let them crackle for 30 seconds.

Step 4

Add the finely chopped onions to the pan and sauté for 3-4 minutes until they turn golden brown.

Step 5

Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes until fragrant.

Step 6

Add the chopped tomatoes to the pan and cook until they soften and begin to break down, about 5-6 minutes.

Step 7

Sprinkle the turmeric powder, coriander powder, cumin powder, garam masala, and chili powder (if using) over the tomato mixture. Stir well to combine the spices.

Step 8

Add the diced carrot, green beans, and green peas to the pan. Mix them into the spice mixture and sauté for 2-3 minutes.

Step 9

Pour in the vegetable stock and bring the mixture to a simmer. Cover and cook the vegetables on low heat for 5 minutes.

Step 10

Add the prepared soy chunks to the pan and mix well to coat them with the curry base.

Step 11

Pour in the light coconut milk and gently stir. Simmer the curry uncovered for another 5-7 minutes, allowing the flavors to meld together.

Step 12

Taste and adjust the salt as needed.

Step 13

Turn off the heat and garnish the curry with freshly chopped cilantro leaves.

Step 14

Serve the heart-healthy soyachunk curry with brown rice, quinoa, or whole-grain roti for a complete meal.

Nutrition Facts

Serving size	1986.8 grams (1986.8g)

Amount per serving	% Daily Value*
Calories	699

Total Fat 23.00g	29%
Saturated Fat 7.50g	38%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 663mg	29%
Total Carbohydrate 78.40g	29%
Dietary Fiber 25.60g	91%
Total Sugars 22.50g
Protein 53.10g	106%

Vitamin D 0IU	0%
Calcium 424mg	33%
Iron 14mg	78%
Potassium 3024mg	64%

*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: 28.2%

Protein: 29.0%

Carbs: 42.8%