Chicken Curry with Rice
Global • All Foods
How to Make Vegetarian Chicken Curry with Rice (Traditional & Healthy Version)
Vegetarian Chicken Curry with Rice is a creative, wholesome twist on the beloved Indian classic, perfect for those seeking the comfort of curry without meat. This globally inspired recipe uses soya chunks (soya nuggets) in place of chicken, offering the familiar heartiness and satisfying bite while keeping it fully vegetarian. Originating from the widespread love for chicken curry across India, this health-conscious version is lighter yet packed with authentic flavors, using aromatic spices, tomatoes, and a touch of yogurt for creaminess without excess fat. This dish brings together the rich culinary heritage of Indian curries and the universal appeal of rice, resulting in a meal that is both nourishing and deeply comforting. The soya-based curry is simmered with onions, ginger, garlic, and a medley of spices to create a robust gravy that pairs perfectly with steamed basmati rice. Ideal for those tracking calories or aiming to increase plant-based protein, this recipe provides a satisfying lunch or snack option that doesn't compromise on taste or nutrition. Serving Vegetarian Chicken Curry with Rice is a celebration of Indian flavors, culture, and the modern approach to healthy cooking. Whether enjoyed as a light lunch, an energizing snack, or a crowd-pleaser at gatherings, this dish stands as a testament to the versatility and adaptability of Indian cuisine for every lifestyle.
Ingredients(for 1 bowl curry + 1 cup cooked rice)
- 1 cup Soya chunks (soya nuggets) (as vegetarian chicken substitute)
- 1 cup Basmati rice (preferably brown rice for extra fiber)
- 1 medium Onion (finely chopped)
- 1 large Tomato (pureed or finely chopped)
- 1 tablespoon Ginger-garlic paste
- 2 tablespoons Low-fat yogurt (dahi) (for creaminess)
- 1/2 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chilli powder (adjust to taste)
- 1 teaspoon Coriander powder (dhaniya)
- 1/2 teaspoon Garam masala
- 1/2 teaspoon Cumin seeds (jeera)
- to taste Salt
- 1 tablespoon Oil (preferably olive or sunflower oil)
- 2 tablespoons Fresh coriander leaves (chopped, for garnish) - optional
- as needed Water (for cooking curry and rice)
Instructions
- 1
Soak soya chunks in hot water for 10 minutes. Squeeze out excess water and set aside.
10 minutes
Rinsing soya chunks after soaking removes the raw flavor.
- 2
Wash basmati rice thoroughly and cook with 2 cups water until fluffy. Set aside.
15 minutes
Use a rice cooker or pressure cooker for perfectly cooked rice.
- 3
Heat oil in a non-stick pan or kadhai. Add cumin seeds; once they splutter, add chopped onions and sauté till golden brown.
4 minutes
Use minimal oil and keep flame medium to avoid burning onions.
- 4
Add ginger-garlic paste and sauté until the raw smell disappears.
1 minute
Stir continuously to avoid sticking.
Why This Dish is Healthy
This recipe is a healthy choice because it uses soya chunks for lean protein, brown rice for fiber, and minimal healthy oil. There’s no heavy cream or deep-frying, and the use of fresh tomatoes and yogurt adds nutrients without excess calories or fat. It’s a wholesome, filling Indian curry recipe ideal for weight management, muscle building, or simply enjoying a balanced meal. Natural spices also aid digestion and metabolism, contributing to overall wellness.
This vegetarian chicken curry with rice is high in plant-based protein thanks to soya chunks, making it a great meat substitute for vegetarians. Soya is rich in essential amino acids, while brown basmati rice adds dietary fiber, B-vitamins, and minerals like magnesium. The dish is made with minimal oil and uses yogurt for creaminess, cutting down on saturated fat. The blend of spices offers antioxidants and anti-inflammatory benefits, making this meal not only delicious but also nutritionally balanced.
Pro Tips
- 💡Tip 1: Rinse soya chunks thoroughly for best taste and texture.
- 💡Tip 2: Use brown rice for extra fiber and lower glycemic index.
- 💡Tip 3: Adjust spice levels to your preference for kids or elders.
- 💡Tip 4: For creamy curry without cream, use whisked low-fat yogurt.
- 💡Tip 5: Garnish with fresh coriander for a burst of flavor and nutrients.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Sugars | 0.7 g |
| Energy | 420.0 kcal |
| Iron | 0.7 mg |
| Calcium | 14.0 mg |
| Sodium | 310.0 mg |
| Potassium | 160.0 mg |
| Cholesterol | 22.0 mg |
| Vitamin A | 45.0 IU |
| Vitamin C | 2.0 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.6 mg |
| Phosphorus | 70.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 2.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 µg |
| Folate | 8.0 µg |
| Protein | 5.5 g |
| Carbohydrates | 18.0 g |
| Total Fat | 4.2 g |
| Fiber | 1.1 g |
