Pan-Indian · Main
Soya chunk curry
Soya badi in onion-tomato gravy
- Energy
- 204 kcal
- Protein
- 19.7 g
- Fibre
- 9.37 g
- Time
- 30 min
Per serving, 129 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, 129 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy204 kcal12%
Carbohydrates
- Carbohydrate18.1 g6%
- Fibre9.37 g37%
- Soluble fibreNot in the source data
Fats
- Fat6.68 g14%
- Saturated fat limit1.15 g6% of limit
- Monounsaturated fat3.15 g
- Polyunsaturated fat1.87 g
- Omega-61.82 g23%
- Omega-30.05 g5%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein19.7 g39%
- Histidine475 mg79%
- Isoleucine848 mg71%
- Leucine1,420 mg61%
- Lysine1,157 mg107%
- Methionine + cystine522 mg87%
- Phenylalanine + tyrosine1,592 mg190%
- Threonine766 mg182%
- Tryptophan256 mg122%
- Valine886 mg114%
Vitamins
- Vitamin A41.6 µg5%
- Vitamin B10.21 mg15%
- Vitamin B20.11 mg6%
- Vitamin B31.13 mg10%
- Vitamin B50.97 mg19%
- Vitamin B60.25 mg13%
- BiotinNot in the source data
- Folate74.5 µg34%
- Vitamin B120 µg0%
- Vitamin C14 mg22%
- Vitamin D0 µg0%
- Vitamin E1.1 mg15%
- Vitamin K23.9 µg43%
Minerals
- Calcium110 mg11%
- ChromiumNot in the source data
- Copper1.11 mg65%
- IodineNot in the source data
- Iron3.86 mg13%
- Magnesium109 mg29%
- Manganese1.44 mg36%
- MolybdenumNot in the source data
- Phosphorus249 mg25%
- Potassium876 mg25%
- Selenium1.09 µg3%
- Sodium limit326 mg16% of limit
- Zinc1.11 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 ullipaya35 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.2 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Cumin seeds jeelakarra0.8 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 cumin, then the chopped onion and cook until golden. Add ginger, garlic, the tomato, turmeric, chilli powder, ground coriander and salt; cook until the oil separates.
- 3
Add the soya chunks and half a cup of water; simmer 10 minutes. Finish with coriander leaves.