Soyabean curry
Also called: soyabean curry, soya curry, soya bean curry, soyabean ki sabzi, soya masala, soybean curry, soya bean ki curry, soya bean sabzi
Soyabean curry is that hearty, protein-packed sabzi you often see in tiffins, mess lunches, or a simple ghar ka dinner with roti. It has a nice masaledar gravy from onion, tomato, ginger-garlic and spices, and the soybeans give it a meaty, filling feel without any meat. One bowl feels proper satisfying — warm, spicy, and very “bas ek roti aur do.”
Per 1 bowl (200g)
Nutrition Facts
| Nutrient | Per bowl (200g) | Per 100g |
|---|---|---|
| Calories | 326.6 kcal | 163.3 kcal |
| Protein | 20.8g | 10.4g |
| Carbohydrates | 13.6g | 6.8g |
| Fat | 20.4g | 10.2g |
| Fiber | 14.6g | 7.3g |
| Sugar | 5.4g | 2.7g |
| Micronutrients (per 100g) | ||
| Sodium | 352.69 mg | |
| Calcium | 65.13 mg | |
| Iron | 2.79 mg | |
| Vitamin C | 15.13 mg | |
| Folate | 103.88 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This curry is very gut-friendly because soyabean brings a big dose of fiber — about 14.6g per bowl — which helps keep stools soft and keeps things moving. Tomato, onion, ginger and garlic also add prebiotic compounds, so they can feed your good gut bacteria a little. The spices like turmeric, chilli and garam masala may help digestion for many people, though the fat content is also on the higher side, so the dish can feel heavy if the gravy is too oily. A practical tip: pair it with phulka or steamed rice and add a kachumber salad or curd on the side for a gentler, more balanced meal.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.