Soya Chunks Masala Curry

Soya chunks simmered in a thick onion-tomato-garam masala gravy — a budget-friendly, plant-based muscle-gain curry with the texture of meat. At 20g protein for just 244 calories, it's one of the most cost-effective high-protein lunch options available, best served alongside brown rice or roti.

Ingredients

• 1 cup soya chunks (mini or regular)
• 1 large onion, finely chopped
• 2 tomatoes, pureed
• 1 tbsp ginger-garlic paste
• 1 tsp cumin seeds
• 1 tsp garam masala
• 1/2 tsp turmeric
• 1 tsp red chili powder
• 1 tbsp oil
• Salt and coriander to finish

Instructions

1. Boil soya chunks in salted water 5 minutes; drain, squeeze out excess water.
2. Heat oil in a pan; splutter cumin seeds, then add onion and sauté until golden.
3. Add ginger-garlic paste and cook 2 minutes.
4. Add tomato puree, turmeric, chili powder, and salt; cook until oil separates.
5. Add soya chunks and a splash of water; simmer 10 minutes.
6. Stir in garam masala and garnish with coriander.