# High Protein Soya Vegetable Stew with Jeera Rice

> A wholesome and nourishing meal featuring tender soya chunks and colorful vegetables in a spiced gravy. It is a balanced everyday choice that provides complex carbohydrates and plant-based protein to keep you energized.

- Category: Lunch
- Diet: Vegetarian
- Time: 35 min · Serves 2 · Easy
- Per serving: 564 kcal · 25 g protein · 98 g carbs · 9 g fat
- Tags: High Protein, Iron, Fiber Rich
- Published: 2026-10-07
- Source: https://idyora.com/recipes/high-protein-soya-vegetable-stew-with-jeera-rice

## Ingredients

### For the Soya Stew
- 1 cup soya chunks, soaked
- 1 tsp ghee
- 1 medium onion, chopped
- 1 tsp ginger-garlic paste
- 1 medium tomato, chopped
- ½ cup mixed vegetables, chopped
- ¼ tsp turmeric
- 1 tsp coriander powder
- ½ tsp salt
- 1½ cup water
- 2-3 tbsp besan
- ¼ tsp garam masala

### For the Jeera Rice
- 1 cup rice, cooked
- 1 tsp cumin

## Method

1. **Prepare Soya Chunks.** Soak 1 cup of soya chunks in hot water for 5 minutes. Drain thoroughly and squeeze out all excess water so they are ready to absorb the flavors.
2. **Sauté Aromatics.** Heat 1 tsp ghee in a pressure cooker on medium heat. Add 1 tsp cumin and let it splutter, then add 1 chopped onion, 1 tsp ginger-garlic paste, and 1 chopped tomato, cooking for about 3 minutes until the onions turn translucent and the tomatoes soften.
3. **Cook the Stew.** Add 0.5 cup mixed vegetables, 0.25 tsp turmeric, 1 tsp coriander powder, 0.5 tsp salt, and the squeezed soya chunks. Stir for 1 minute on medium heat, pour in 1.5 cups water, and pressure cook for 2 whistles until the vegetables are tender and the soya is plump.
4. **Thicken and Finish.** Once steam releases, open the lid and turn the flame to low. Whisk 2-3 tbsp besan with 4 tbsp water into a smooth slurry, stir it into the stew, add 0.25 tsp garam masala, and simmer for 2 minutes until the gravy thickens and coats the back of a spoon.
5. **Serve with Rice.** Serve the hot stew alongside 1 cup cooked rice that has been tossed with 1 tsp toasted cumin seeds in a pan for 1 minute until fragrant. Enjoy this balanced meal as part of a healthy lifestyle [1, 2]. Please plan any dietary changes with your doctor or a registered dietitian.

## Tips

- Ensure you squeeze the soya chunks well to remove any raw taste.
- Use a variety of colorful vegetables to maximize the intake of different nutrients [3].
- Soya chunks are a versatile plant-based protein source [2].

## How to serve

Serve warm in a deep bowl, garnished with a handful of fresh coriander leaves.

## Nutrients per serving

- Fibre: 5.6g
- Calcium: 158mg
- Iron: 6.8mg
- Sodium: 620mg
- Vitamin C: 14mg

## Why it's good for you

This meal combines high-quality plant-based protein from soya with the fiber and vitamins found in mixed vegetables [1] [2] [3]. Soya is unique among legumes for its protein and fat profile, making it a valuable addition to vegetarian diets [2]. Including a variety of vegetables in your daily meals supports a balanced intake of nutrients, including vitamins C and A, as well as essential dietary fiber [3]. Fiber is linked to positive health outcomes, including the management of cardiovascular health [3]. By pairing these with rice, you create a meal that provides complex carbohydrates for sustained energy throughout your day [1]. As dietary needs vary, please plan any significant changes to your nutrition with your doctor or a registered dietitian.

## Sources

1. [Determination of macronutrient compositions in selected, frequently consumed cereals, cereal based foods, legumes and pulses prepared according to common culinary methods in Sri Lanka](https://pubmed.ncbi.nlm.nih.gov/32123401/) — US National Institutes of Health
2. [The Role of Soy in Vegetarian Diets](https://pmc.ncbi.nlm.nih.gov/articles/PMC3257705/) — US National Institutes of Health
3. [Carbohydrates, Dietary Fiber, and Resistant Starch in White Vegetables: Links to Health Outcomes - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC3650507/) — US National Institutes of Health