Goat Curry
Global • non_veg
How to Make Vegetarian Goat Curry (Traditional & Healthy Version)
Vegetarian Goat Curry is a creative, nutritious twist on the classic Indian mutton curry, perfect for those seeking the rich flavors of goat curry within a vegetarian, health-conscious framework. This unique recipe replaces meat with hearty soya chunks and mixed vegetables, offering an authentic taste experience inspired by Indian kitchens globally, while being packed with plant-based protein. Goat curry, known as 'mutton curry' in India, is a beloved dish often associated with celebratory meals and special occasions, prized for its robust spice blend and comforting, aromatic gravy. Our vegetarian version makes it possible for everyone—including vegetarians and those watching their calorie intake—to enjoy this iconic dish without compromise. The curry is slow-cooked to perfection, allowing the spices to infuse deeply into the soya chunks and vegetables, creating a dish that's both satisfying and nourishing. Whether you're looking for a wholesome snack or a light meal, this Vegetarian Goat Curry brings together the essence of Indian culinary traditions with a modern, healthy twist. Its bold flavors, aromatic spices, and nutrient-rich ingredients make it a versatile addition to any meal plan, ideal for family gatherings or as a protein-packed snack after a busy day.
Ingredients(for 1 medium bowl (about 200g))
- 1 cup Soya chunks (soaked and squeezed)
- 1 medium Onion (finely chopped)
- 1 large Tomato (finely chopped)
- 1 cup Mixed vegetables (carrot, beans, peas, diced) - optional
- 1 tbsp Ginger-garlic paste
- 2 tbsp Curd (yogurt) (low-fat preferred)
- 1 tbsp Mustard oil (or any vegetable oil)
- 1 tsp Coriander powder
- 1/2 tsp Cumin powder
- 1/2 tsp Red chili powder (adjust to taste)
- 1/4 tsp Turmeric powder
- 1/2 tsp Garam masala
- to taste Salt
- 2 tbsp Fresh coriander leaves (chopped, for garnish) - optional
- 1 cup Water
Instructions
- 1
Soak the soya chunks in hot water for 10 minutes. Squeeze out excess water and set aside.
10 minutes
This removes the raw smell and softens the chunks for better absorption of spices.
- 2
Heat mustard oil in a heavy-bottomed kadhai or deep pan. Add chopped onions and sauté until golden brown.
5 minutes
Ensure onions are well-browned for a richer curry base.
- 3
Add ginger-garlic paste and sauté until the raw aroma disappears.
2 minutes
Keep stirring to prevent sticking.
- 4
Mix in chopped tomatoes and cook until soft and oil separates. Add all dry spices: coriander, cumin, turmeric, red chili powder, and salt.
3 minutes
Cook on medium flame to avoid burning the masala.
Why This Dish is Healthy
Choosing Vegetarian Goat Curry as a snack is a smart move for health-conscious individuals. It delivers high-quality protein without saturated fats found in traditional meat curries, supports muscle repair, and keeps you fuller for longer. The addition of vegetables boosts the micronutrient profile, while low-fat yogurt adds creaminess minus excessive calories. This recipe uses heart-healthy oils and avoids heavy cream or butter, making it a guilt-free yet flavorful option for calorie trackers and wellness enthusiasts.
This Vegetarian Goat Curry is a powerhouse of nutrition. Soya chunks provide an excellent source of plant-based protein, making it ideal for vegetarians and those aiming to increase protein intake. The inclusion of mixed vegetables adds dietary fiber, vitamins A and C, potassium, and antioxidants. Using minimal oil and curd keeps the fat content in check while supporting gut health with probiotics. The spices like turmeric, cumin, and coriander offer anti-inflammatory and digestive benefits, making this curry both delicious and nourishing.
Pro Tips
- 💡Tip 1: Soak soya chunks thoroughly to remove any raw taste and improve texture.
- 💡Tip 2: Use freshly ground spices for maximum aroma and flavor.
- 💡Tip 3: Add a splash of lemon juice before serving for a fresh zing.
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 |
|---|---|
| Energy | 320.0 kcal |
| Protein | 10.5 g |
| Carbohydrates | 4.2 g |
| Total Fat | 7.8 g |
| Fiber | 1.3 g |
| Sugars | 1.2 g |
| Iron | 2.1 mg |
| Calcium | 34.0 mg |
| Sodium | 380.0 mg |
| Potassium | 270.0 mg |
| Cholesterol | 62.0 mg |
| Vitamin A | 45.0 IU |
| Vitamin C | 5.0 mg |
| Magnesium | 22.0 mg |
| Zinc | 2.7 mg |
| Phosphorus | 120.0 mg |
| Vitamin D | 0.4 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 2.9 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 1.7 µg |
| Folate | 12.0 µg |
