Mediterranean Diet Soybean Curry

Discover the bold flavors and wholesome nutrition of Mediterranean Diet Soybean Curry, a vibrant plant-based dish that combines tender soybeans with a medley of warm spices and creamy coconut milk. Perfectly aligned with the heart-healthy Mediterranean diet, this curry features a fragrant blend of turmeric, cumin, coriander, and smoked paprika, creating an aromatic base that’s sure to awaken your taste buds. Fresh baby spinach adds a pop of color and nutrients, while a splash of lemon juice brightens the dish. Serve it over quinoa or farro for a satisfying, protein-packed meal that’s perfect for weekly meal prep or a cozy dinner. Naturally gluten-free, dairy-free, and brimming with bold Mediterranean-inspired flavors, this recipe strikes the perfect balance between health and indulgence.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 4

Ingredients

• 1 cup dried soybeans
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 4 units garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon smoked paprika
• 1 unit cinnamon stick
• 1 cup crushed tomatoes (no-salt-added)
• 1 cup coconut milk (light)
• 2 cups vegetable broth (low-sodium)
• 2 cups baby spinach, roughly chopped
• 1 tablespoon lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (for garnish)
• 2 cups optional cooked whole grains (like quinoa or farro) for serving

Directions

Step 1

Rinse the dried soybeans thoroughly under cold water. Soak them overnight in a large bowl filled with water, ensuring the beans are fully submerged.

Step 2

Drain the soaked soybeans and add them to a medium pot. Cover with fresh water and bring to a boil over medium-high heat. Reduce the heat and simmer for 45-60 minutes, or until tender. Drain and set aside.

Step 3

In a large pot or deep skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 5-7 minutes, until soft and translucent.

Step 4

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

Step 5

Add the turmeric, ground cumin, ground coriander, smoked paprika, and the cinnamon stick. Toast the spices for 1 minute to enhance their flavors.

Step 6

Stir in the crushed tomatoes and cook for 3-4 minutes, allowing the mixture to thicken slightly.

Step 7

Pour in the coconut milk and vegetable broth, stirring well to combine. Bring the mixture to a gentle simmer.

Step 8

Add the cooked soybeans to the pot. Stir to coat them in the sauce, then cover and let simmer for 15-20 minutes, stirring occasionally.

Step 9

Two minutes before the curry is done, stir in the baby spinach. Let it wilt into the curry.

Step 10

Remove the pot from heat and stir in the lemon juice, salt, and black pepper. Adjust seasoning to taste.

Step 11

Serve the curry warm, garnished with fresh parsley. Optionally, serve over cooked whole grains like quinoa or farro for a more filling meal.

Nutrition Facts

Serving size	1865.6 grams (1865.6g)

Amount per serving	% Daily Value*
Calories	2213

Total Fat 93.00g	119%
Saturated Fat 21.60g	108%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1612mg	70%
Total Carbohydrate 243.40g	89%
Dietary Fiber 48.60g	174%
Total Sugars 38.00g
Protein 110.50g	221%

Vitamin D 0IU	0%
Calcium 907mg	70%
Iron 50mg	277%
Potassium 6344mg	135%

*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: 37.2%

Protein: 19.6%

Carbs: 43.2%