VegFindBestProtein Team•27 December 2025

High Protein Soya Chunks Curry (Indian Style)

Name: High Protein Soya Chunks Curry (Indian Style)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2 servings
Ingredients: 100g Soya Chunks (Nutrela or similar); 2 tbsp Curd (Dahi); 1 tbsp Ginger-Garlic Paste; 2 medium Onions (finely chopped); 2 medium Tomatoes (pureed); 1 Green Chili; 1 tbsp Oil; Spices: 1 tsp Cumin seeds, 1 tsp Turmeric, 1 tsp Red Chili Powder, 1 tsp Coriander Powder, 1 tsp Garam Masala; Salt to taste; Fresh Coriander for garnish

A delicious and spicy Indian curry made with soya chunks, packed with over 50g of protein per serving. Perfect for muscle building on a vegetarian diet.

Total Time

40 mins

Servings

2 people

Cost/Serving

₹23

High Protein Soya Chunks Curry (Indian Style)

Ingredients

100g Soya Chunks (Nutrela or similar)
2 tbsp Curd (Dahi)
1 tbsp Ginger-Garlic Paste
2 medium Onions (finely chopped)
2 medium Tomatoes (pureed)
1 Green Chili
1 tbsp Oil
Spices: 1 tsp Cumin seeds, 1 tsp Turmeric, 1 tsp Red Chili Powder, 1 tsp Coriander Powder, 1 tsp Garam Masala
Salt to taste
Fresh Coriander for garnish

Method

Boil Soya Chunks: Boil water with a pinch of salt. Add soya chunks and let them boil for 5-7 minutes. Drain the water and rinse chunks with cold water. Squeeze out excess water thoroughly.

Marinate: In a bowl, mix the squeezed soya chunks with curd, ginger-garlic paste, turmeric, and red chili powder. Let it sit for 10-15 minutes.

Sauté Aromatics: Heat oil in a pan. Add cumin seeds. Once they splutter, add chopped onions and green chili. Sauté until onions turn golden brown.

Make Gravy: Add the tomato puree and cook until the oil starts separating from the masala (approx 5-7 mins).

Combine: Add the marinated soya chunks to the pan. Mix well and roast for 2-3 minutes so flavors absorb.

Simmer: Add 1 cup of water (adjust for desired consistency). Cover and cook on low heat for 10 minutes.

Finish: Sprinkle garam masala and mix. Garnish with fresh coriander leaves.

Serve: Enjoy hot with roti or rice. This meal provides a massive protein punch for very low cost!

Why Soya Chunks?

Soya chunks, often called "vegetarian meat," are one of the most affordable and dense sources of protein available in India. With over 50g of protein per 100g, they surpass chicken breast and eggs in protein-to-weight ratio.

Cost Breakdown (Approximate)

Soya Chunks (100g): ₹20
Vegetables (Onion, Tomato, Coriander): ₹15
Curd & Spices: ₹10
Total Cost: ₹45 per meal (approx)

Nutritional Benefits

This dish is not only high in protein but also rich in fiber and has a good amino acid profile. It's excellent for post-workout recovery or as a filling lunch.