Soya chunk curry

Soya chunks are the quiet protein workhorse of the vegetarian kitchen. They cost little, sit in every kirana store, and soak up a good onion-tomato gravy beautifully. This home-style curry turns them soft and juicy, never rubbery, and makes an honest, filling lunch with roti or rice.

Why it helps

For vegetarian women, getting enough protein at lunch is the hardest part of the day. Soya chunks are among the richest plant protein sources in the Indian kitchen, so one katori of this curry does the heavy lifting that paneer or dal usually shares. A protein-forward lunch also means fewer cravings by evening. Why protein matters for Indian women

Ingredients (serves 3)

• 1 cup soya chunks
• 2 onions, finely chopped
• 2 tomatoes, pureed or finely chopped
• 1 teaspoon ginger-garlic paste
• 1/2 teaspoon turmeric
• 1 teaspoon coriander powder
• 1/2 teaspoon red chilli powder
• 1/2 teaspoon garam masala
• 1/2 teaspoon cumin seeds
• Salt to taste
• 2 teaspoons oil
• Fresh coriander, chopped

Method

1. Boil the soya chunks in salted water for 5 minutes. Drain, rinse in cold water, and squeeze them well. Squeezing removes the raw smell and lets them soak up the gravy.
2. Heat oil in a kadhai, add cumin seeds, then the onions. Cook until deep golden, this is where the gravy gets its taste.
3. Add ginger-garlic paste and cook for a minute.
4. Add the tomatoes, turmeric, coriander powder and chilli powder. Cook until the masala thickens and the oil separates slightly.
5. Add the squeezed soya chunks and stir so every piece is coated.
6. Pour in 1 to 1.5 cups hot water, add salt, cover and simmer for 8 to 10 minutes.
7. Finish with garam masala and fresh coriander. Serve with roti or rice and a simple salad.

Make it your own

• It is naturally vegan as written, just keep the tempering in oil, not ghee.
• Add half a cup of green peas or chopped capsicum in step 5 for colour and fibre.
• Stir in a spoon of whisked curd at the end for a richer gravy on family Sundays.

Enjoy it as part of the CurviCare Plate, or see more high-protein Indian foods.