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Make a paste
Take soya bean in a bowl, add water to it. Soak it overnight and then grind to make a paste.
Soya chaap masala curry
Soya chaap masala curry has 282.2 calories per serving (1 Small Cup) — that's 257 calories per 100g. It provides 18.3g protein, 17.5g carbs, and 15.4g fat. With a low glycemic index (GI: 42), this recipe is suitable for diabetes management, muscle gain, heart health and more. The 8.1g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Soya chaap masala curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories282.2 kcal
- Carbs17.5 g (70.0 kcal)
- Protein18.3 g (73.2 kcal)
- Fats15.4 g (139.0 kcal)
Nutrition Label
Soya chaap masala curry
- Serving Size1 Small Cup (100 g)
- Calories282.2 kcal
- Carbs17.5 g
- Fiber8.1 g
- Sugar1.0 g
- Protein18.3 g
- Fat15.4 g
- Saturated fat3.1 g
- Mono unsaturated fat5.4 g
- Poly unsaturated fat5.9 g
- Cholesterol2.4 mg
- Sodium367.8 mg
Nutrition per 100g
- Calories257.0 kcal
- Carbs15.9 g
- Fiber7.4 g
- Sugar0.9 g
- Protein16.7 g
- Fat14.1 g
- Cholesterol2.1 mg
- Sodium335.0 mg
1 serving = 109.8g
Cooking time: 40 minutes
Serves: 5 persons
Ingredients
Refined wheat flour
50 Grams
White soyabean
100 Grams
Coriander leaves
15 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Rice bran oil
4 Table Spoon
Salt
1 Tea Spoon
Water
100 Milliliter
Curd
100 Milliliter
Garam masala powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Fennel seeds
1 Tea Spoon
Bay leaves
2 Grams
Soya chunks
100 Grams
Dried ginger powder
0.5 Tea Spoon
Instructions
1
2
Make soya chunks paste
Now take water in a bowl, add soya chunks to it and bring it to a boil. After the boil, drain out the water and soak it in cold water till they become soft. After draining out all the water, grind the soya chunks to make it a paste.
3
Flatten the dough
Mix maida and salt in the bowl. Stir all of them thoroughly. Add some water and knead a dough. Flatten the dough like a chapatti and cut long pieces out of it.
4
Make the chaap
Roll the long pieces onto the sticks. Take a pan full of water and heat it, add the sticks and let it boil a little. Now drain the water and let it cool down. Soak the sticks in cold water for a few minutes.
5
Fry the sticks
Heat oil in a pan, add the sticks one by one, and fry until golden brown. Transfer it onto tissue paper.Serve hot with chutney or sauce
6
Saute the onions
In the same kadhai, add black cardamom, green cardamom, bay leaf, cloves, and cinnamon stick. Saute for 2-3 mins. Then add onions, and saute till they turn golden brown in color. Now, add 1 tbsp water and stir to mix well. Cook for at least 2 more minutes.
7
Prepare the masala
Add red chili and dried ginger powder. Stir to mix well and then cook for 2 mins. Then add 2 tbsp of water and mix well. Lower the gas flame and pour lightly beaten yogurt. Stir so that the yogurt doesn't curdle. Now, add salt and cook for 5 minutes.
8
Add fried soya chaap to the masala.
Once done, add fennel powder followed by soya chaap. Mix well and then add 1 1/2 cups of hot water. Cook for 5 minutes and then add in garam masala. Cook for 2 mins and check if the soya chaap masala is ready. If the curry is thick, add water and cook for a while
9
Serve it
Turn off the gas flame and garnish it with fresh coriander leaves. Serve it alongside butter naan or parathas. Enjoy the meal.
Also Known As
Glycemic Index
42 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Soya chaap masala curry | Bhindi paneer masala | Bhindi paneer mosla | Lady finger paneer masala |
|---|---|---|---|---|
| Calories | 282.2 kcal | 129.8 kcal | 129.8 kcal | 129.8 kcal |
| Carbs | 17.5 g | 6.8 g | 6.8 g | 6.8 g |
| Protein | 18.3 g | 5 g | 5 g | 5 g |
| Fat | 15.4 g | 9.1 g | 9.1 g | 9.1 g |
| Fiber | 8.1 g | 2.4 g | 2.4 g | 2.4 g |
| Sugar | 1 g | 3.6 g | 3.6 g | 3.6 g |
| Sodium | 367.8 mg | 198.4 mg | 198.4 mg | 198.4 mg |
| Cholesterol | 2.4 mg | 1.2 mg | 1.2 mg | 1.2 mg |
Similar Recipes
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Health Goals Suitability
Weight Loss
At 282.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 8.1g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (18.3g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 18.3g per serving — ideal for muscle repair and growth. The dairy protein includes casein and whey, both beneficial for muscle synthesis. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Low cholesterol (2.4mg) and low saturated fat (3.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (42) with 8.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
Contains soy-based ingredients which may interfere with thyroid medication absorption. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~109.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
1 Small Cup (~109.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~109.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~70.5 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Soya chaap masala curry stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (564.4-846.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Soya chaap masala curry contains 282.2 kcal (18.3g protein, 17.5g carbs, 15.4g fat). That's 257 kcal per 100g. You can track exact portions in the Hint app.
At 282.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 8.1g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (18.3g) helps prevent blood sugar spikes. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Soya chaap masala curry provides 18.3g protein per serving, making it a good protein source for muscle building and satiety.
Soya chaap masala curry at 282.2 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Soya chaap masala curry already has good protein (18.3g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (42) with 8.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
