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Soya Curry with Yogurt

 

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A very tasty soya dish made with curd/yogurt. This dish requires very little amount of spices and goes great with rice or rotis. Requires very little time to cook, so people who are always on the run can count on this dish. Highly nutritious.

Soya Curry with Yogurt recipe - How to make Soya Curry with Yogurt

Tags

Punjabi SabzisBengali Sabzis / Veg GraviesSoya SabzisHealthy Soya SabzisLower Blood Pressure Subzis & Dals

Preparation Time:    Cooking Time:    Total Time:    Makes 3 to 4 servings

Ingredients
Method
    Method
  1. Heat oil in a non stick pan or wok.
  2. Add the cumin seeds and the mustard seeds and let it crackle.
  3. Add 1/2 tsp of hing, dry red chilli and saute in the oil for 1 minute.
  4. Add the onions and saute till the onions are light golden brown.
  5. Add the tomatoes and the chilli powder and saute for 2 minutes.
  6. Add the ginger-garlic paste and saute well till the rawness of the ginger garlic paste goes away.
  7. Add the turmeric powder, chilli powder, cumin seeds powder, coriander powder and garam masala and saute for 4 to 5 minutes.
  8. Add the fresh curd and stir nicely till the masala is mixed well.
  9. Add the soya chunks and mix well.
  10. Add salt and let it cook on a low flame for about 5-6 minutes.
  11. Serve with hot rice or rotis.

Nutrient values per serving
Energy323 cal
Protein32.7 g
Carbohydrates26.3 g
Fiber7.7 g
Fat8.6 g
Cholesterol9.1 mg
Vitamin A130.2 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B30.2 mg
Vitamin C5.1 mg
Folic Acid5.7 mcg
Calcium339.3 mg
Iron11.8 mg
Magnesium17.4 mg
Phosphorus94.9 mg
Sodium12.5 mg
Potassium103.7 mg
Zinc0.2 mg
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