# Soya Afghani with Cashew & Peanut Paste

> This comforting North Indian dish features tender soya chunks simmered in a creamy, nut-based gravy without using any dairy cream. It is a wholesome everyday choice that incorporates plant-based protein and healthy fats into your meal.

- Category: Dinner
- Diet: Vegetarian
- Time: 60 min · Serves 4 · Medium
- Per serving: 157 kcal · 4 g protein · 8 g carbs · 13 g fat
- Tags: Low Calorie, High Protein, Iron
- Published: 2026-09-30
- Source: https://idyora.com/recipes/soya-afghani-2

## Ingredients

### For the Soya Base
- 2 cup soya chunks, boiled
- 1 tbsp ginger garlic paste
- ½ cup curd
- 1 tsp salt

### For the Nut Paste & Gravy
- ¼ cup cashew, soaked
- ¼ cup peanut, soaked
- 1 medium onion, chopped
- 1 medium capsicum, chopped
- 2 tbsp vegetable oil
- 1 tsp garam masala
- ¼ cup coriander leaves, chopped

## Method

1. **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.
2. **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.
3. **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.
4. **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.
5. **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.

## Tips

- Soaking the cashews and peanuts in warm water for 30 minutes makes them easier to blend into a smooth paste.
- Ensure the soya chunks are squeezed thoroughly after boiling to allow them to absorb the marinade flavors effectively.
- Adjust the consistency of the gravy by adding a little water if you prefer a thinner sauce.

## How to serve

Serve hot with whole wheat rotis or parathas for a balanced and nourishing dinner.

## Nutrients per serving

- Fibre: 1.8g
- Calcium: 61mg
- Iron: 0.7mg
- Sodium: 610mg
- Vitamin C: 26mg

## Why it's good for you

Soya is a unique legume that serves as a source of high-quality plant protein [1] [2]. It is distinct among legumes for its macronutrient profile, being higher in both protein and fat compared to other pulses [1] [2]. Research indicates that soy can be a beneficial inclusion in a vegetarian diet [2]. 

Cashews and peanuts are nutrient-dense foods that contribute healthy fats, including unsaturated fatty acids [3] [4]. They are also recognized as sources of minerals like magnesium and potassium, as well as dietary fiber [3] [4]. Including a variety of nuts in the diet is often associated with supporting overall well-being [4]. 

Vegetables like onions and capsicum add essential fiber and vitamins, including vitamin C, which is an important antioxidant [4]. A diet incorporating a variety of plant-based foods supports digestion and general health [1] [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

1. [Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC5188409/) — 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. [Nutritional composition of raw fresh cashew (Anacardium occidentale L.) kernels from different origin - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC4779481/) — US National Institutes of Health, 2015
4. [Composition of Nuts and Their Potential Health Benefits—An Overview - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC10000569/) — US National Institutes of Health