Soya chunks curry — 336 kcal, and where they actually are

The verdict

The best protein-per-calorie vegetarian main on this site — better than most of the paneer dishes.

Component by component

Per 50 g dry soya chunks, rehydrated, in onion-tomato masala — ~1 katori. Estimates, not yet verified against IFCT 2017.

Soya chunks (dry weight, rehydrated in the cooking)

50 g dry · ~50 g

173

Carbs17 g

Protein26 g

Fat0 g

Fibre7 g

The protein figure looks almost implausible for a vegetarian food, but it's real — soya chunks are dried, defatted soy flour pressed into pieces, so almost nothing but protein and fibre by weight. Rehydrating in the curry adds water, not calories.

Computed from compiled from published nutrition sources for dry soya chunks (~52 g protein, ~345 kcal, ~13 g fibre per 100 g dry) — not yet independently checked against a primary IFCT lookup

Worth eating

Onion-tomato masala, 1 tbsp oil

— · ~95 g

163

Carbs6 g

Protein2 g

Fat15 g

Fibre1 g

The gravy base. Cut the oil to a level tablespoon and this drops by about 60 kcal with no real taste cost.

Computed from onion 40 g + tomato 40 g, standard reference + cooking oil 15 g, standard reference — IFCT does not cost edible oils

Three ways to fix it

Ordered by what you give up.

Option 1 · As is−0

This dish doesn't need fixing — it's already doing the job. Watch the oil if you're being strict.

28 g of protein for 336 kcal is a genuinely good ratio. Most of the site's fix-it advice doesn't apply here.

Taste cost: None

Option 2 · Less oil−60

1 level tablespoon of oil instead of a generous one.

The protein and fibre are untouched. Only the gravy's oil is negotiable.

Taste cost: Low

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