Heart-Healthy Soybean Curry

Savor the comforting warmth of this *Heart-Healthy Soybean Curry,* a nutrient-packed dish that's as delicious as it is wholesome. With tender, protein-rich soybeans as the star, this curry is simmered in a flavorful blend of aromatic spices like turmeric, cumin, and garam masala, perfectly balanced with creamy light coconut milk and tangy lemon juice. Fresh spinach adds vibrant color and a boost of greens, while a sprinkle of cilantro provides a fresh, herbaceous finish. This easy-to-make, low-sodium recipe is perfect for anyone looking to enjoy a satisfying plant-based meal that supports heart health. Serve it over fluffy brown rice or with whole-grain flatbread for a complete, nourishing feast that’s sure to become a family favorite.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup dried soybeans
• 1 tablespoon olive oil
• 1 medium, finely chopped yellow onion
• 3 minced garlic cloves
• 1 tablespoon, grated fresh ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon garam masala
• 2 cups low-sodium vegetable broth
• 1 cup canned diced tomatoes
• 0.5 cup coconut milk (light)
• 2 cups, fresh spinach
• 0.25 cup, chopped fresh cilantro
• 0.5 teaspoon (or to taste) salt
• 0.5 teaspoon (or to taste) black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the dried soybeans thoroughly and soak them in cold water overnight or for at least 8-12 hours. Drain and rinse again before cooking.

Step 2

Cook the soaked soybeans in a pot of boiling water for about 30-40 minutes or until tender. Drain and set aside.

Step 3

Heat olive oil in a large pan or pot over medium heat.

Step 4

Add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 5

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

Step 6

Add the ground turmeric, cumin, coriander, and garam masala. Stir well to toast the spices for about 30 seconds.

Step 7

Pour in the low-sodium vegetable broth and diced tomatoes. Stir to combine.

Step 8

Add the cooked soybeans to the pan. Bring the mixture to a gentle simmer and let it cook for 10 minutes, stirring occasionally.

Step 9

Stir in the light coconut milk and simmer for another 5 minutes.

Step 10

Add the fresh spinach to the curry and cook for 2-3 minutes until wilted.

Step 11

Season the curry with salt, black pepper, and a tablespoon of lemon juice. Adjust seasoning to taste.

Step 12

Garnish with freshly chopped cilantro before serving.

Step 13

Serve the heart-healthy soybean curry hot with brown rice, quinoa, or whole-grain flatbread for a wholesome meal.

Nutrition Facts

Serving size	1262.7 grams (1262.7g)

Amount per serving	% Daily Value*
Calories	1322

Total Fat 68.50g	88%
Saturated Fat 14.70g	74%
Polyunsaturated Fat 3.50g
Cholesterol 5mg	2%
Sodium 1866mg	81%
Total Carbohydrate 99.60g	36%
Dietary Fiber 29.00g	104%
Total Sugars 30.40g
Protein 80.40g	161%

Vitamin D 0IU	0%
Calcium 792mg	61%
Iron 40mg	224%
Potassium 5243mg	112%

*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: 46.1%

Protein: 24.1%

Carbs: 29.8%