Soya is a legume, high in protein & fibre, low in fat. It’s nutritional value makes it a good addition to a plant-based diet.


  • Soya chunks
  • Potato
  • 2 onions finely chopped
  • 2 tomato grated or pureed
  • Spice powders -1/4 tsp turmeric, 1/2 tsp chilly, 1 tbsp cumin, 1 tbsp coriander, 1/2 tsp garam masala
  • 1 Bayleaf
  • Oil
  • Salt
  • Water
  • Coriander leaves


  • 2 cloves, 2 cardamon, small piece cinnamon
  • 6-7 garlic
  • 1/2 inch pc ginger
  • 2 red chilly
  • 1 onion
  • 1/4 pc green chilly
  • Few coriander leaves
  • 3-4 mint leaves
  • 2 tbsp grated coconut


  1. Soak soya chunks in hot, lighlty salted water for 10 mins. Drain, cool & squeeze dry.
  2. Grind the clove, cinnamon, cardamon, ginger, garlic, 1 onion, red chilly, green chilly, coriander leaves, 3-4 mint leaves, coconut with little water. Keep the paste aside.
  3. Heat oil, add bay leaf. Add finely chopped onion, saute till light brown.
  4. Add the ground masala. Saute for a min.
  5. Add tomato. Cook for 2-3 mins.
  6. Add all the dry spice powders except garam masala.
  7. Cook till oil leaves masala.
  8. Add soya chunks, potato & mix well. Add salt to taste.
  9. Add water for gravy as needed.
  10. Pressure cook for 2 whistles, it becomes nice & soft (or simmer on low heat for few mins).
  11. Sprinkle garam masala & garnish with coriander leaves.


Can add more chilly if you like it spicy.

Nutritional Info

100gm soya contains approx 52g protein



Vanessa believes in conscious & compassionate living. She follows a plant-based lifestyle and loves to be creative and take photos of food. She manages the page The Vanilla Vegan where she shares recipes to show others the simplicity of plant-based living.
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