Recipe video · 0:39
How to Make 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.
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What's in the video
35 min · serves 2 · Easy · Vegetarian
- Prepare Soya Chunks. Soak 1 cup of soya chunks in hot water for 5 minutes.
- Sauté Aromatics. 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.
- Cook the Stew. 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.
- Thicken and Finish. 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.
- 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.
Per serving: 564 kcal, 25 g protein, 98 g carbs, 9 g fat, calculated from measured ingredient weights.
Tip: Ensure you squeeze the soya chunks well to remove any raw taste.
