3 Delicious Soya Chunks Recipes for Vegetarians

Soya chunks, also known as textured vegetable protein, are a fantastic meat substitute, especially for vegetarians and those looking to add more plant-based protein to their diets. They are not only packed with nutrients but also incredibly versatile and can be used in various dishes. In this article, we will explore three delicious and easy-to-make soya chunks recipes that are sure to delight your taste buds.

1. Soya Chunks Curry

Ingredients:

• 1 cup soya chunks
• 2 tablespoons oil
• 1 large onion, finely chopped
• 2 tomatoes, pureed
• 1 teaspoon ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon garam masala
• 1 teaspoon coriander powder
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Prepare the Soya Chunks: Boil water in a pot, add a pinch of salt, and then add the soya chunks. Let them cook for about 8-10 minutes until they soften. Drain and rinse with cold water. Squeeze out the excess water and set aside.
2. Cook the Base: Heat oil in a pan and add cumin seeds. Once they start to splutter, add the chopped onions and sauté until golden brown. Add the ginger-garlic paste and cook for another minute.
3. Add Spices and Tomatoes: Add turmeric powder, red chili powder, and coriander powder to the pan. Stir well and cook for a few seconds. Add the tomato puree and cook until the oil starts to separate from the masala.
4. Combine and Simmer: Add the prepared soya chunks to the pan and mix well. Pour in a cup of water and bring it to a boil. Lower the heat and let it simmer for about 10 minutes.
5. Finish: Sprinkle garam masala and stir. Garnish with fresh coriander leaves before serving.

Tips:

• Serve the curry with steamed rice or chapati for a complete meal.
• Adjust the spices to your taste preference.

2. Soya Chunks Pulao

Ingredients:

• 1 cup basmati rice
• 1 cup soya chunks
• 2 tablespoons oil or ghee
• 1 large onion, thinly sliced
• 1 teaspoon cumin seeds
• 1 bay leaf
• 3-4 cloves
• 2-3 green cardamom pods
• 1 small cinnamon stick
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1 cup mixed vegetables (peas, carrots, beans)
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Prepare the Soya Chunks and Rice: Boil soya chunks in salted water for about 8-10 minutes. Drain, rinse with cold water, and squeeze out the excess water. Rinse the basmati rice thoroughly and soak it in water for 20 minutes.
2. Cook the Spices: Heat oil or ghee in a pot. Add cumin seeds, bay leaf, cloves, cardamom, and cinnamon. Sauté until fragrant. Add the sliced onions and cook until golden brown.
3. Combine Ingredients: Add turmeric powder and garam masala to the pot and stir. Add the mixed vegetables and cook for a few minutes. Add the soaked rice and sauté for another couple of minutes.
4. Add Soya Chunks and Cook: Add the prepared soya chunks to the pot. Pour in 2 cups of water and add salt to taste. Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 15-20 minutes, or until the rice is cooked.
5. Finish: Fluff the pulao with a fork and garnish with fresh coriander leaves before serving.

Tips:

• Serve the pulao with raita or a side salad for a complete meal.
• You can add more vegetables or even nuts and raisins for extra flavor.

3. Soya Chunks Manchurian

Ingredients:

• 1 cup soya chunks
• 2 tablespoons cornflour
• 2 tablespoons all-purpose flour
• 1 teaspoon ginger-garlic paste
• 1 large onion, chopped
• 1 bell pepper, chopped
• 2-3 green chilies, finely chopped
• 2 tablespoons soy sauce
• 1 tablespoon tomato ketchup
• 1 teaspoon vinegar
• 1 tablespoon oil
• Salt and pepper to taste
• Spring onions for garnish

Instructions:

1. Prepare the Soya Chunks: Boil soya chunks in salted water for about 8-10 minutes. Drain, rinse with cold water, and squeeze out the excess water. Mix the soya chunks with cornflour, all-purpose flour, ginger-garlic paste, and a pinch of salt.
2. Fry the Soya Chunks: Heat oil in a pan and fry the coated soya chunks until they are golden and crispy. Remove and set aside on paper towels to drain excess oil.
3. Cook the Vegetables: In the same pan, add a bit more oil if needed. Add the chopped onions, bell pepper, and green chilies. Stir-fry on high heat for a few minutes.
4. Add Sauces and Soya Chunks: Add soy sauce, tomato ketchup, and vinegar to the pan. Mix well and cook for a couple of minutes. Add the fried soya chunks and toss to coat them evenly with the sauce.
5. Finish: Season with salt and pepper to taste. Garnish with chopped spring onions before serving.

Tips:

• Serve the Manchurian as a starter or with fried rice or noodles for a main course.
• Adjust the amount of chilies and soy sauce based on your preference for spiciness and saltiness.

Conclusion

Soya chunks are an excellent ingredient for creating delicious and nutritious meals. These three recipes — Soya Chunks Curry, Soya Chunks Pulao, and Soya Chunks Manchurian — are perfect for adding variety to your vegetarian diet. Each dish brings its unique flavors and textures, ensuring that you never get bored of eating soya chunks.