This soya chunks recipe creates a delicious, protein-packed Indian curry that’s perfect for vegetarians and vegans looking for a meat-like texture in their meals. I’ve been making this nutritious dish for years, and it never fails to satisfy my family’s craving for something hearty and flavorful.
Soya chunks, also known as meal maker or nutrella, offer an incredible 14 grams of protein per serving. When I first discovered this ingredient at my local Indian grocery store, I was amazed by how closely it mimics the texture of meat while providing all the benefits of plant-based protein.
What You Need for This Meal Maker Curry
The beauty of this nutrella curry lies in its simple, accessible ingredients. Here’s what you’ll need:
For the Soya Chunks:
- 1 cup soya chunks (mini or regular size)
- 2 cups water for boiling
For the Curry Base:
- 1 cup green peas (fresh or frozen)
- 2 tablespoons cooking oil
- 1 large onion, chopped
- 2 medium tomatoes, diced
- 1 tablespoon ginger-garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon garam masala powder
- 1/2 teaspoon coriander powder
- 1/2 teaspoon cumin seeds
- Red chili powder to taste
- 1/2 teaspoon mango powder (amchur)
- Salt to taste
- 1/2 cup water
- Fresh cilantro for garnish
How to Make Soya Chunks Curry
This protein-rich curry comes together in just 25 minutes. I always prepare the soya chunks first, then build the flavorful masala base.
- Prepare the Soya Chunks. Boil 2 cups of water in a pot. Add the soya chunks and cook for 2-3 minutes until they double in size. Drain the water and gently squeeze out excess liquid.
- Build the Masala Base. Heat oil in your pressure cooker or heavy-bottomed pan. Add cumin seeds and let them splutter. Add chopped onions and cook for 3-4 minutes until light golden.
- Cook the Tomatoes. Add diced tomatoes and cook for 5 minutes until soft and mushy. The mixture should look like a thick paste.
- Add Spices and Aromatics. Stir in ginger-garlic paste and cook for 1 minute until fragrant. Add all spices and cook for 1-2 minutes to release their flavors.
- Combine Everything. Add the prepared soya chunks and peas to the masala. Mix well so every piece gets coated with the spice mixture. Add salt and 1/2 cup water.
- Pressure Cook. Cook for 3-4 whistles on medium heat. For stovetop cooking, cover and simmer for 10-12 minutes until peas are tender. Let pressure release naturally, then garnish with fresh cilantro.
Pro Tips for Perfect Soya Chunks Every Time
After making this recipe countless times, I’ve learned these essential tricks:
- Always boil soya chunks before using them to remove the raw, starchy taste that can make the dish unpalatable
- Cut large soya chunks in half after boiling to help them cook evenly and make them easier to eat
- Soak frozen peas in warm water for 5 minutes before adding to ensure even cooking
- Grind the onion-tomato mixture with an immersion blender for a smoother, restaurant-style curry base
- Add a pinch of Kashmiri red chili powder for brighter red color without extra heat
- Let the masala cook properly until oil separates for the best flavor development
Health Benefits of This Vegetarian Protein Curry
This soya nuggets recipe provides exceptional nutritional value for health-conscious home cooks:
- High Protein Content. Each serving contains 14 grams of complete protein with all essential amino acids
- Low Calorie. Only 194 calories per serving, perfect for weight management
- Rich in Fiber. 7 grams of fiber supports digestive health and keeps you full longer
- Essential Minerals. Good source of calcium for bone health and iron for blood health
- Heart Healthy. Contains polyunsaturated fats that support cardiovascular health
- Vitamin Boost. Added vegetables provide vitamin C from peas and lycopene from tomatoes
- Complete Nutrition. Comparable protein quality to meat but plant-based and easier to digest
Storage and Serving Suggestions
Store leftover curry in the refrigerator for up to 5 days. It freezes well for 2 months in airtight containers. Reheat gently on the stovetop or microwave, adding a splash of water if needed.
Serve this meal maker recipe with steamed basmati rice, rotis, or naan. It pairs wonderfully with pickle and yogurt on the side.
Why This Recipe Works
This soya chunks curry recipe succeeds because it treats the main ingredient like meat. The initial boiling step and proper seasoning transform bland soya chunks into a flavorful, satisfying dish.
The onion-tomato base creates depth, while the blend of spices adds warmth and complexity. Years of making this recipe have taught me that patience during the masala cooking stage makes all the difference.
Whether you’re vegetarian, vegan, or simply looking to add more plant protein to your diet, this nutritious curry delivers on taste and health benefits.
Easy Soya Chunks Recipe
Ingredients
Equipment
Method
- Prepare the Soya Chunks: Boil 2 cups of water in a pot. Add the soya chunks and cook for 2-3 minutes until they double in size. Drain the water and gently squeeze out excess liquid.
- Build the Masala Base: Heat oil in your pressure cooker or heavy-bottomed pan. Add cumin seeds and let them splutter. Add chopped onions and cook for 3-4 minutes until light golden.
- Cook the Tomatoes: Add diced tomatoes and cook for 5 minutes until soft and mushy. The mixture should look like a thick paste.
- Add Spices and Aromatics: Stir in ginger-garlic paste and cook for 1 minute until fragrant. Add turmeric, garam masala, coriander powder, red chili powder, and mango powder. Cook for 1-2 minutes to release their flavors.
- Combine Everything: Add the prepared soya chunks and peas to the masala. Mix well so every piece gets coated with the spice mixture. Add salt and 1/2 cup water.
- Pressure Cook: Cook for 3-4 whistles on medium heat. For stovetop cooking, cover and simmer for 10-12 minutes until peas are tender. Let pressure release naturally, then garnish with fresh cilantro.