Satisfying Vegan Food

Soy Vegetable Curry

5
Average: 5 (10 votes)
(10 votes)
Soy Vegetable Curry

Soy Vegetable Curry - Vegan curry pleasure! Photo: Maren Tree Garden

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 13 h.
Ready in
Calories:
577
calories
Calories

Healthy, because

Even smarter

Nutritional values

This curry is a good source of vegetable protein from the soy.

Feel free to use the vegetables of your choice in this curry.

1 serving contains
(Percentage of daily recommendation)
Calorie577 kcal(27 %)
Protein14 g(14 %)
Fat26 g(22 %)
Carbohydrates69 g(46 %)
Sugar added0 g(0 %)
Roughage5.3 g(18 %)
Vitamin A1.4 mg(175 %)
Vitamin D0.6 μg(3 %)
Vitamin E1.8 mg(15 %)
Vitamin K253.6 μg(423 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.9 mg(66 %)
Vitamin B₆0.6 mg(43 %)
Folate141 μg(47 %)
Pantothenic acid1.8 mg(30 %)
Biotin15.9 μg(35 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C46 mg(48 %)
Potassium1,135 mg(28 %)
Calcium166 mg(17 %)
Magnesium108 mg(36 %)
Iron6 mg(40 %)
Iodine18 μg(9 %)
Zinc2.2 mg(28 %)
Saturated fatty acids0.9 g
Uric acid138 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 ounces soybean (dried)
10 ½ ounces Rice
salt (kosher)
1 shallot (clove)
2 carrots
8 ½ ounces Spinach
4 ounces button Mushroom (brown)
1 tablespoon Canola oil
2 tablespoons Curry powder
2 teaspoons paprika (sweet)
2 teaspoons Garam Masala
13 ½ fluid ounces Coconut milk
cinnamon
Black pepper (freshly ground)
ground Turmeric
ground paprika (sweet)
How healthy are the main ingredients?
SpinachsaltshallotcarrotCoconut milkcinnamon
Preparation

Kitchen utensils

1 Pot, 1 Wok, 1 Sieve

Preparation steps

1.

Wash the soybeans, soak in plenty of water for at least 12 hours, then drain, place in a pot of water, bring to the boil and cook over a medium heat for about 40 minutes. Drain again and leave to drain.

2.

Cook the rice in 2.5 times the amount of salt water according to the package instructions. Then drain.

3.

Peel the shallot and cut into fine rings. Clean and wash the carrots, quarter them lengthwise and cut them into small pieces. Clean and wash spinach, shake dry and cut into strips. Clean and quarter mushrooms.

4.

Heat the oil in a wok or large pan. Steam shallot together with curry, paprika and garam masala at medium heat. Add carrots, soybeans, mushrooms and spinach. Sauté for about 5 minutes, then add coconut milk. Bring to the boil and cook for another 5-10 minutes.

5.

Season soy vegetable curry with cinnamon, salt, pepper, turmeric and paprika powder. Serve together with rice.