Healthy Lunch Recipe: Soya Chaap Curry Without Oil
You must be aware of the many health benefits of soy in your diet. While there are several ways to consume soy (soy protein shake, soy flour, soy beans, soy milk), here’s a delicious soy recipe, which can be prepared without any oil. It’s a North Indian dish, best paired with rice or Indian bread. We, however, enjoy it for lunch with a bowl of salad on the side.
Quick look at the benefits of soy:
- Excellent source of plant-based protein
- Cholesterol free and low in saturated fats
- Good source of vitamins and minerals
- Improves bone health
- Helps preventing cancer
- Improves blood circulation
- Appetite suppressant
Now that we know soy is beneficial, let’s take a look at this oil-free soy recipe.
Ingredients:
Procedure:
Soak the soya chops in water. (In India, you can get softer chaap which do not require to be soaked for long. But the ones you get in Canada or US, need to be soaked for about 2 hours).
Chop the onion, garlic, ginger, and tomato.
Place a non-stick pan on medium flame and add the onions. Let these sit for 4-5 minutes.
Add a quarter cup of water to avoid the onions from burning. Cover for 5 minutes to steam the onions. Make sure to check occasionally.
Now add ginger and garlic and using the same technique as above, cool the ginger garlic and onion mixture.
Once soft, add the finely chopped tomato and stir. Cover this for 3-4 minutes to allow the steam to cook the mixture.
Now add all the spices and stir well. (You can add salt and spices of your choice such as cinnamon to add additional flavor to the chops). If the spices begin to burn, add a quarter cup of water.
Once the spices have embalmed the mixture, add 2 tbsp of imli paste. Add the red Chilli. Cook for 5 minutes on low flame.
Now add a cup of milk and stir well. If the milk curdles a bit, don’t worry, it will get better. Now add the soaked soya chops. Add salt to taste and kasoori methi as garnish.
Your delicious oil-free soya chops are ready. You can have it with brown rice or whole wheat chapatti.
You can watch the video of the preparation here:
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Purva Bhatia
Purva is the co-founder of Blue Sky Dreamers. A journalist with 11 years of experience, she also freelances as a content writer & editor.
8 Comments
Elaine @ Changing Laines
I’ve never heard of this dish before, but it sounds like it would be great! I’m always game for trying new meals.
Purva Bhatia
Do try and let us know how you liked it 🙂
Nati
This is an interesting recipe! I am looking for ways to introduce more soy into my diet and your recipe sounds great!
Nikole
I don’t eat a lot of soy, but this sounds really good. I think I would try it with something like coconut milk and see what happens.
di
ooooh this looks delicious. Could this be made with coconut milk or plant based milk? Perhaps cashew/oat? Strict vegan here
Purva Bhatia
Yes, that could enhance the flavor actually!
Neely
I am not a huge curry fan but this does sound tempting! I may have to try!
Stephanie
Oh wow, this is so different than anything I’ve ever had before, but it sounds like something my husband and I would love. Some of these are new ingredients for me, so I’ll have to see if I can find them here.