Andhra · Main
Meal maker kura
Soya chunk curry
- Energy
- 201 kcal
- Protein
- 19.6 g
- Fibre
- 9.3 g
- Time
- 30 min
Per serving, 124 g.1 Good for lunch or dinner.
One serving gives you
- 34%of the day’s folate
- 13%of the day’s iron
- 11%of the day’s calcium
- 39%of the day’s protein
Nutrition facts
One serving, 124 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy201 kcal11%
Carbohydrates
- Carbohydrate17.5 g6%
- Fibre9.3 g37%
- Soluble fibreNot in the source data
Fats
- Fat6.6 g13%
- Saturated fat limit1.14 g6% of limit
- Monounsaturated fat3.12 g
- Polyunsaturated fat1.84 g
- Omega-61.79 g23%
- Omega-30.05 g5%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein19.6 g39%
- Histidine473 mg79%
- Isoleucine846 mg71%
- Leucine1,417 mg61%
- Lysine1,154 mg107%
- Methionine + cystine520 mg87%
- Phenylalanine + tyrosine1,587 mg189%
- Threonine764 mg182%
- Tryptophan255 mg121%
- Valine883 mg113%
Vitamins
- Vitamin A48 µg6%
- Vitamin B10.2 mg14%
- Vitamin B20.11 mg6%
- Vitamin B31.1 mg10%
- Vitamin B50.96 mg19%
- Vitamin B60.25 mg13%
- BiotinNot in the source data
- Folate74.1 µg34%
- Vitamin B120 µg0%
- Vitamin C13.8 mg21%
- Vitamin D0 µg0%
- Vitamin E1.11 mg15%
- Vitamin K25.4 µg46%
Minerals
- Calcium111 mg11%
- ChromiumNot in the source data
- Copper1.11 mg65%
- IodineNot in the source data
- Iron3.81 mg13%
- Magnesium107 mg29%
- Manganese1.42 mg36%
- MolybdenumNot in the source data
- Phosphorus246 mg25%
- Potassium862 mg25%
- Selenium1.23 µg3%
- Sodium limit325 mg16% of limit
- Zinc1.09 mg8%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Soya chunks (defatted soy flour) meal maker35 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya30 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.5 g
- Turmeric powder pasupu0.3 g
- Curry leaves karivepaku1 g
- Coriander leaves kothimeera3 g
- Iodized salt (table salt) uppu0.8 g
Method
About 30 minutes.
- 1
Soak 35 g soya chunks in hot salted water for 10 minutes, rinse in cold water and squeeze dry.
- 2
Heat 5.5 g groundnut oil; add the curry leaves and onion and cook until golden. Add crushed ginger and garlic, then the tomato, turmeric, chilli powder, ground coriander and salt; cook to a thick masala.
- 3
Add the soya chunks and half a cup of water; simmer 10 minutes until the gravy coats them. Finish with coriander.