Pan-Indian · Main
Soyabean curry
Soya bean curry
- Energy
- 233 kcal
- Protein
- 15 g
- Fibre
- 11.3 g
- Time
- 50 min
Per serving, 131 g.1 Good for lunch or dinner.
One serving gives you
- 35%of the day’s folate
- 13%of the day’s iron
- 13%of the day’s zinc
- 12%of the day’s calcium
Nutrition facts
One serving, 131 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy233 kcal13%
Carbohydrates
- Carbohydrate11 g4%
- Fibre11.3 g45%
- Soluble fibre2.56 g
Fats
- Fat13.7 g28%
- Saturated fat limit2.26 g11% of limit
- Monounsaturated fat4.79 g
- Polyunsaturated fat5.91 g
- Omega-65.39 g68%
- Omega-30.52 g52%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein15 g30%
- Histidine351 mg59%
- Isoleucine660 mg55%
- Leucine1,183 mg51%
- Lysine1,086 mg101%
- Methionine + cystine438 mg73%
- Phenylalanine + tyrosine1,170 mg139%
- Threonine514 mg122%
- Tryptophan229 mg109%
- Valine737 mg94%
Vitamins
- Vitamin A41.1 µg5%
- Vitamin B10.19 mg14%
- Vitamin B20.11 mg6%
- Vitamin B31.04 mg9%
- Vitamin B51.01 mg20%
- Vitamin B60.22 mg12%
- BiotinNot in the source data
- Folate76.8 µg35%
- Vitamin B120 µg0%
- Vitamin C14 mg22%
- Vitamin D0 µg0%
- Vitamin E1.54 mg21%
- Vitamin K39.7 µg72%
Minerals
- Calcium115 mg12%
- ChromiumNot in the source data
- Copper0.46 mg27%
- IodineNot in the source data
- Iron3.75 mg13%
- Magnesium105 mg28%
- Manganese1.39 mg35%
- MolybdenumNot in the source data
- Phosphorus199 mg20%
- Potassium703 mg20%
- Selenium7.62 µg19%
- Sodium limit320 mg16% of limit
- Zinc1.69 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Soya bean, brown37.5 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 50 minutes.
- 1
Drain the soaked 38 g soya beans and pressure-cook with salt until soft (5–7 whistles).
- 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 beans with its cooking water and simmer 15 minutes, mashing a few to thicken. Finish with coriander leaves.