Soy chunks, also known as meal maker or textured vegetable protein, are one of the most cost effective plant protein sources available in an Indian kitchen, and this curry uses them in a familiar onion tomato base that needs no special ingredients. Pairing them with brown rice instead of polished rice adds a fibre rich grain to the plate, which slows down digestion and helps the meal keep you fuller for longer. This is a practical option for anyone who wants a high protein dinner on a modest grocery budget, or is looking for a vegetarian alternative to a meat based curry. NUTRITIONAL BENEFITS Soybean chunks are one of the most concentrated plant protein sources available and also supply iron and calcium. Brown rice retains its bran layer, adding fibre, B vitamins and magnesium compared to polished rice.
720 kcal
Calories
40 g
Protein
100 g
Carbs
16 g
Fat
Soak the brown rice for 20 minutes, then cook in twice the volume of water until tender. Set aside.
2. Boil the soybean chunks for five minutes, then drain and squeeze out the excess water.
3. Heat oil in a pan, add the onion and sauté until golden.
4. Add the ginger garlic paste, then the tomato puree, turmeric, coriander powder and garam masala. Cook until the oil separates.
5. Add the soybean chunks with a little water and simmer for eight to ten minutes, then season with salt.
6. Garnish with coriander leaves and serve hot with the brown rice.
SUMMARY
A practical, affordable way to add a concentrated plant protein to the evening meal, paired with brown rice for extra fibre. It works well for anyone building muscle or wanting a more filling dinner.
