Before You Start
No chilli heat
This recipe does not contain any chilli ingredients and is naturally mild.
1 hr in total
35 mins hands-on (chopping and cooking), 25 mins hands-off.
Plan ahead: Soak the cashews and peanuts in warm water for at least 30 minutes before starting, or leave them in water overnight for a smoother texture.
Contains: Milk (dairy), Tree nuts, Peanuts
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
For the Soya Base
For the Nut Paste & Gravy
Can't Find Something?
- 125g plain Greek-style yoghurt instead of ½ cup curd. Works exactly the same way to add tang and creaminess.
- 1 medium green bell pepper instead of 1 medium capsicum. This is simply the UK name for the same vegetable.
Make It a Meal
Serve with warm buttered naan or jeera rice and a side of fresh tomato salad to complete the plate.
Serve hot with whole wheat rotis or parathas for a balanced and nourishing dinner.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Watch the Recipe
Key moments and transcriptStep by Step Instructions
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Prepare Soya Chunks
Boil 2 cups of soya chunks in water for 5 minutes until soft, then drain and squeeze out all excess water. Marinate the chunks with 1 tbsp ginger garlic paste, ½ cup curd, and 1 tsp salt for 15 minutes.
Done when: Soya chunks should be soft and spongy to the touch; ensure you squeeze out all excess water, or the marinade will become watery and bland.
25 mins hands-off
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Make Nut Paste
Blend the ¼ cup soaked cashews and ¼ cup soaked peanuts with 2-3 tbsp of water on high speed for about 2 minutes. The result should be a smooth, thick, pale paste that coats the back of a spoon.
Done when: The paste should be completely smooth without any gritty bits; if it is too thick to blend, add another tablespoon of water.
5 mins hands-on prep
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Sauté Vegetables
Heat 2 tbsp vegetable oil in a kadai on medium heat. Add the chopped medium onion and medium capsicum, sautéing for about 4 minutes until the onions turn translucent and the capsicum is tender-crisp at the edges.
Done when: Onions should look glassy and soft, not brown; stop before they start to caramelise to keep the gravy colour pale.
10 mins hands-on
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Cook the Gravy
In the same kadai, pour in the nut paste and cook on medium-low heat for 3-4 minutes until it bubbles and thickens. Add the marinated soya chunks and cook for about 8 minutes, stirring occasionally, until the gravy clings to the chunks.
Done when: The gravy is ready when it thickens enough to coat the soya chunks like a thick sauce; if it looks too dry, add a splash of water.
15 mins hands-on
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Finish and Serve
Add the sautéed vegetables back into the kadai, sprinkle with 1 tsp garam masala, and stir on low heat for 1 minute to combine. Garnish with ¼ cup chopped coriander leaves and serve hot as part of a balanced meal.
Done when: The final dish should smell fragrant from the garam masala; do not overcook at this stage or the curd in the sauce may split.
5 mins hands-on
“Good food is a step towards a healthier, happier you.”
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Why It's Good for You
Soya is a unique legume that serves as a source of high-quality plant protein1,2. It is distinct among legumes for its macronutrient profile, being higher in both protein and fat compared to other pulses1,2. Research indicates that soy can be a beneficial inclusion in a vegetarian diet2.
Cashews and peanuts are nutrient-dense foods that contribute healthy fats, including unsaturated fatty acids3,4. They are also recognized as sources of minerals like magnesium and potassium, as well as dietary fiber3,4. Including a variety of nuts in the diet is often associated with supporting overall well-being4.
Vegetables like onions and capsicum add essential fiber and vitamins, including vitamin C, which is an important antioxidant4. A diet incorporating a variety of plant-based foods supports digestion and general health1,4. Please consult with your doctor or a registered dietitian before making significant changes to your diet, especially if you are managing a health condition.
Sources
4
- Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature - PMCUS National Institutes of Health
- The Role of Soy in Vegetarian DietsUS National Institutes of Health
- Nutritional composition of raw fresh cashew (Anacardium occidentale L.) kernels from different origin - PMCUS National Institutes of Health, 2015
- Composition of Nuts and Their Potential Health Benefits—An Overview - PMCUS National Institutes of Health
