Soybean and mushroom subzi/curry
This soybean and mushroom curry is an easy and delicious way to incorporate a complete source of plant-based protein, fibre and low GI carbs to your diet. Also rich in vitamins and essential minerals, both soybean and mushrooms are a great addition to a healthy diet.
Servings 4 people
Calories 400kcal
Equipment
- Pressure cooker
- Wok/pot
- Grater
- Mortar & pestle/chopper/blender
Ingredients
To cook soybeans (using a pressure cooker)
- 1 cup dried whole soybeans washed, presoaked overnight in 4 cups of water
- 1 tsp salt
- 1 cup water
Other ingredients
- 5 tbsp oil
- 1 bayleaf
- 1 tsp cumin seeds (jeera)
- 3-4 big cloves garlic
- 2 cm thick ginger
- 1 green chilli
- 400 gms soft, ripe tomatoes
- 1 ½ tsp salt or as per taste
- ¾ tsp turmeric powder
- ½ tsp red chilli powder or as per taste
- 1 tbsp coriander powder
- ¾ tsp amchoor powder (dry mango powder)
- 1 tsp garam masala or as per taste
- 2 tbsp finely chopped coriander leaves
- 350 gms button mushrooms
Garnish
- 1-2 tsp lemon/lime juice
- 2 tbsp freshly chopped coriander leaves
Instructions
To presoak the soybeans
- Wash the soybeans and presoak overnight in a big enough bowl with 4 cups of water.
To cook the soybeans
- Drain and rinse the presoaked soybeans. Put the soybeans in a pressure cooker along with the salt and water as detailed in the recipe.
- On a medium burner, cook on high flame till the first whistle.
- After the first whistle, immediately reduce the flame to low and switch off the gas after 6 minutes.
- Let the steam release on its own and then open the lid. To check the doneness, press a soybean between your thumb and finger, if it presses easily, it’s done. Adjust the cooking time if required.
Preparing the other ingredients
- Make a paste of ginger, garlic and green chilli using a mortar & pestle or a chopper/blender.
- Next, halve the tomatoes and grate them in a bowl using the large holes of a grater, until only the skin remains; discard the skins.
- Clean and cut the mushrooms in quarter or half, depending on their size.
- Chop enough coriander as required for using in the gravy and for the garnish.
Cooking the subzi/curry
- On a medium burner, heat oil on a medium flame in a big enough wok or pot. Add the bay leaf and cumin seeds. Sizzle for 5-10 seconds, taking care not to burn the seeds.
- Next, add the ginger-garlic-chilli paste and sauté for 30-45 seconds, just enough to remove the raw smell of ginger and garlic. Reduce the flame to low if required.
- Add the grated tomatoes, salt (be mindful of the salt that was added while cooking the soybeans), turmeric powder, chilli powder and coriander powder.
- Mix, cover and cook on low-medium flame till the tomatoes are cooked and the oil separates and floats on the top (approximately 15 minutes).
- Keep stirring in between to make sure the tomatoes do not stick to the bottom of the pot and get burnt.
- Once the tomatoes are cooked, add the amchoor powder, garam masala, finely chopped coriander and mix.
- Next add in the cooked soybeans along with the water that remained after cooking them. If you cooked the soybeans in a pot, then add only the soybeans and just ¼ cup of water that was used to cook the soybeans. Discard the remaining water.
- Add the mushrooms, mix and cover. Continue cooking on low flame for another 15-20 minutes.
- Keep mixing in between. Initially, the curry will be relatively dry, but as the mushrooms cook, they will release water that will be sufficient for the gravy.
- After the mushrooms have released their water, keep cooking till the oil separates and floats again on the top.
- Taste and add seasoning if required.
- Switch off the gas and remove from heat. Cover and let it rest for 5-10 minutes for the spices and the flavors to blend properly.
- Before serving, drizzle the lemon/lime juice and garnish with freshly chopped coriander.
- Serve with roti, paratha, naan, flatbread, rice or even toast.
Video
Notes
- 1 cup=250ml
- If the time permits, let the soybeans cool down a little before adding to the gravy.
- Do not add any extra water otherwise the gravy will become watery. We are only using the little water that is left over from cooking the soybeans.
- Calories information is approximate, calculated using online Recipe Calorie & Nutrition Calculator.
Nutrition
Calories: 400kcal