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Soya Kaai
  • Serving Size 1 Small Cup (100 g)
  • Calories155.6 kcal
  • Carbs11.3 g (45.2 kcal)
  • Protein12.1 g (48.5 kcal)
  • Fats6.9 g (61.9 kcal)

Soya Kaai recipe

The key benefits of soya chunks is their high protein content, vitamins, minerals and insoluble fiber. Soy chunks can efficiently lower the levels of bad cholesterol in the body.

Cooking time: 10 minutes

Serves: 4 persons

Ingredients
Tomato ripe local
100 Grams
Coriander leaves
20 Grams
Onion small
100 Grams
Turmeric powder
0.5 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
100 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Black pepper powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
0.5 Tea Spoon
Soya chunks
100 Grams
Instructions
1
Boiling
Firstly, in a large vessel take enough water and add in soya chunks, cover, and boil for 10 minutes. Once the soya is cooked drain off the water and transfer to a bowl of cold water. Squeeze off the soya chunks to remove the absorbed water and keep them aside.
2
Add the spices
Take a cooking vessel, add oil and heat it. Add cinnamon stick and saute. Add sliced onions and cook till they get soft. Add ginger garlic paste and saute well to get rid of raw smell. Add chopped tomatoes, mix well and cook for few minutes.
3
Add soya chunks
Add the soya chunks and roast them well for few minutes. Add salt, red chili powder, turmeric powder, coriander powder, mix everything well. Cover the lid and cook for about ten minutes. Remove the lid, add black pepper powder, add fresh coriander leaves, mix and cook. Add garam masala powder(optional). Serve hot with roti or rice.
Nutrition Label

Soya Kaai

  • Serving Size1 Small Cup (100 g)
  • Calories155.6 kcal
  • Carbs11.3 g
  • Fiber4.6 g
  • Sugar1.5 g
  • Protein12.1 g
  • Fat6.9 g
  • Saturated fat1.3 g
  • Mono unsaturated fat2.6 g
  • Poly unsaturated fat2.4 g
  • Cholesterol0.0 mg
  • Sodium213.6 mg

Glycemic Index

30 Low
Low
Medium
High

Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Eat protein portions first before rice or bread
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientSoya KaaiChicken tamatar ki sabziChicken Thakkali KariChicken tomato curry
Calories155.6 kcal128.9 kcal128.9 kcal128.9 kcal
Carbs11.3 g3.5 g3.5 g3.5 g
Protein12.1 g11.5 g11.5 g11.5 g
Fat6.9 g7.6 g7.6 g7.6 g
Fiber4.6 g1.6 g1.6 g1.6 g
Sugar1.5 g1.1 g1.1 g1.1 g
Sodium213.6 mg455.3 mg455.3 mg455.3 mg
Cholesterol0 mg44.7 mg44.7 mg44.7 mg

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