Dinner Ideas
Soya Veg Curry with Roti
Soya chunks and vegetables in a light spiced curry, served with roti. 32 g of protein for a satisfying dinner.
525
kcal
32g
protein
79g
carbs
11g
fat
Per serving · makes 1 · 30 minutes
Ingredients
- •40 g soya chunks (dry weight), soaked and squeezed
- •1 cup mixed vegetables (carrot, peas, beans)
- •2 whole wheat rotis
- •1 onion and 1 tomato, pureed
- •1 tsp ginger garlic paste
- •1/2 tsp garam masala, 1/4 tsp turmeric, salt to taste
- •2 tsp oil
Method
- 1.Heat oil, add the onion tomato puree and ginger garlic paste and cook until thick.
- 2.Add turmeric, garam masala and salt.
- 3.Add the soaked soya chunks and vegetables with a cup of water.
- 4.Simmer 10 to 12 minutes until the vegetables are tender and the gravy coats.
- 5.Serve hot with the rotis.
Coach’s note
Soya chunks nearly triple their weight when soaked, so 40 g dry is plenty of protein for one plate.
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