Soy Chunk & Paneer Recipe – Indian Vegetable Curry with Lauki

Last Updated on 2 months by Neha Deshmukh

Soy Chunk & Paneer Recipe – Indian Vegetable Curry with Lauki

Hey everyone! If you’re anything like me, you’re always on the lookout for a delicious, hearty, and satisfying vegetarian curry. This Soy Chunk & Paneer Curry is exactly that. It’s packed with veggies, protein, and a lovely blend of Indian spices. I first made this when I was trying to incorporate more plant-based protein into our meals, and it quickly became a family favourite. It’s comforting, flavourful, and surprisingly easy to make!

Why You’ll Love This Recipe

This isn’t just another vegetable curry. The combination of soy chunks and paneer gives it a wonderful texture – a little bit chewy, a little bit soft. Plus, the addition of lauki (bottle gourd) adds a subtle sweetness and keeps the curry light. It’s a complete meal in itself, perfect for a weeknight dinner or a weekend feast. And honestly, the aroma while it’s simmering? Divine!

Ingredients

Here’s what you’ll need to whip up this delicious curry:

• 3 tablespoons oil
• 1 tsp cumin seeds
• 0.25 tsp fenugreek seeds
• 1 whole onion, chopped
• 2 whole green chilies, chopped (adjust to your spice preference!)
• 1 teaspoon ginger, grated
• 0.5 cup carrot, chopped
• 0.5 cup French Beans, chopped
• 0.5 cup green peas
• 0.5 cup small capsicum, chopped
• 1 cup Lauki (bottle gourd), grated
• 1 whole Tomato, chopped
• 1 cup tomato puree
• 0.5 tsp turmeric powder
• 1 tsp Kashmiri red chilli powder
• 0.5 tsp garam masala
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1 cup soya granules
• 0.5 tsp salt (or to taste)
• 100 grams paneer, grated (about 0.5 cup)
• 2 tsp coriander leaves, chopped (for garnish)

Ingredient Notes

Let’s talk ingredients! A few little tips to make sure everything turns out perfectly:

• Soy Chunks: These are the star for adding protein! Grind them into coarse granules using a mixer grinder, then soak in hot water for about 10-15 minutes. This softens them up beautifully. Don’t skip the soaking step – it makes a huge difference.
• Lauki/Bottle Gourd: Don’t be intimidated by lauki! It’s a wonderfully mild vegetable that adds a lovely texture and subtle sweetness. It’s also incredibly good for you – low in calories and high in water content. If you’re not familiar with it, don’t worry, I’ve covered substitutions in the FAQs!
• Kashmiri Red Chilli: This is my secret weapon for a vibrant red colour without too much heat. It adds a beautiful hue to the curry. You can find it at most Indian grocery stores.
• Fenugreek Seeds: These little seeds pack a punch of flavour! They have a slightly bitter, maple-like aroma that adds depth to the curry. Just a little goes a long way, so don’t overdo it.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, grind the soy chunks into coarse granules using a mixer grinder. Then, soak them in hot water while you prep the rest of the ingredients.
2. Heat the oil in a nice, heavy-bottomed pan. Once hot, add the cumin seeds and fenugreek seeds. Let them splutter – you’ll know they’re ready when they start to dance in the oil!
3. Add the chopped onions and sauté until they turn translucent and slightly golden. Then, toss in the chopped green chilies and grated ginger. Sauté for another minute until fragrant.
4. Now, add the chopped carrots, French beans, green peas, capsicum, and grated lauki. Stir-fry for 2-3 minutes, just to give them a little bit of a head start.
5. Time for the spices! Add the chopped tomatoes, turmeric powder, Kashmiri red chilli powder, garam masala, coriander powder, and cumin powder. Cook until the tomatoes soften and the spices are well combined – about 5-7 minutes.
6. Pour in the tomato puree and ½ cup of water. Give everything a good stir, cover the pan, and let it simmer for 5-6 minutes, or until the vegetables are tender.
7. Drain the soaked soy granules and add them to the pan. Stir well to combine everything.
8. Gently mix in the grated paneer and chopped coriander leaves. Cook for another 2 minutes, just to warm everything through.
9. Finally, garnish with a sprinkle of fresh coriander, a few extra green chilies (if you like it spicy!), and some crushed papad for a delightful crunch. Serve hot with your favourite Indian bread – roti, naan, or paratha all work beautifully!

Expert Tips

• Don’t overcrowd the pan when sautéing the vegetables. Work in batches if necessary to ensure they cook evenly.
• Adjust the amount of green chilies and red chilli powder to suit your spice preference.
• For a richer flavour, you can add a tablespoon of cashew paste along with the tomato puree.

Variations

This recipe is super versatile! Here are a few ways to customize it:

• Vegan Adaptation: Swap the paneer for firm or extra-firm tofu, pressed to remove excess water. It works wonderfully! My friend, Priya, always makes it this way.
• Gluten-Free Considerations: Soy chunks are naturally gluten-free, but always check the packaging to be sure.
• Spice Level Adjustments: Reduce or omit the green chilies and red chilli powder for a milder curry. Add a pinch of cayenne pepper for extra heat.
• Festival Adaptations: This curry is fantastic for Navratri or other fasting periods, as it’s packed with vegetables and protein. Just ensure you’re using ingredients allowed during your fast.

Serving Suggestions

This Soy Chunk & Paneer Curry is delicious on its own, but here are a few ideas for serving:

• With roti, naan, or paratha.
• Alongside a side of raita (yogurt dip).
• With a simple salad.
• A bowl of fluffy basmati rice.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave. It actually tastes even better the next day as the flavours meld together!

FAQs

Let’s answer some common questions:

• Can I use frozen vegetables in this recipe? Yes, absolutely! Just make sure to thaw them completely and pat them dry before adding them to the pan.
• What is Lauki and can I substitute it? Lauki, also known as bottle gourd, is a mild-flavored vegetable. If you can’t find it, you can substitute it with zucchini or even potatoes.
• How can I adjust the spice level of this curry? Easily! Reduce the amount of green chilies and red chilli powder. You can also add a pinch of sugar to balance the heat.
• Can I make this curry ahead of time? Yes, you can! It actually tastes better the next day. Just store it in an airtight container in the refrigerator.
• What is the best way to grind the soy chunks? Use a mixer grinder and pulse until you achieve a coarse, granular texture. Don’t over-grind them into a paste.

Enjoy! I hope you love this recipe as much as my family does. Let me know in the comments how it turns out for you!