Serves: 4
Total Calories: 112

1 1/2 cups soybeans nuggets
2 tablespoons vegetable oil
2 small onions, cut in half lengthwise and thinly sliced
1 teaspoon cumin seeds
1 clove fresh garlic (large), minced
2 tablespoons peeled minced fresh ginger
1 tablespoon ground coriander
1/4 teaspoon ground turmeric
2 large tomatoes, finely chopped
1 1/2 to 2 cups water
1/2 teaspoon salt, or to taste
1/2 cup nonfat plain yogurt, whisked until smooth
1/2 cup finely chopped fresh cilantro, including soft stems
1 large red bell pepper, cut into 1/2 x 1-inch pieces
1/4 teaspoon Garam Masala

1. Soak the nuggets in lightly salted water to cover, about 1 hour. Then drain and squeeze out all the water from the nuggets.

2. Meanwhile, heat the oil in a large nonstick wok or saucepan over medium-high heat and cook the onions, stirring, until golden, about 5 minutes. Add the cumin seeds they should sizzle upon contact and stir until golden, about 1 minute.

3. Add the coriander and turmeric, stir about 30 seconds, then add the tomatoes and cook until the juices evaporate, about 10 minutes. Mix in the drained nuggets and cook, stirring until the nuggets are well-coated with the sauce, about 10 minutes.

4. Add the water and salt and bring to boil over big heat. Reduce the heat to medium, cover the pan, and simmer about 5 minutes. Add the yogurt, a little at a time, stirring constantly to prevent it from curdling, and summer until the nuggets absorb the juices and the sauce is thick and smooth, about 20 minutes. Mix in the cilantro and bell pepper during the last 10 minutes of cooking. Transfer to a serving dish, sprinkle the garam masala on top, and serve.

From "1,000 Indian Recipes." Copyright 2002 by Neelam Batra. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutritional Facts:

Serves: 4
Total Calories: 112
Calories from Fat: 60

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