Sundays are for relaxation, unwinding, and spending time with the family over a good, hearty meal. When one is looking to make an excellent, filling Sunday lunch that is also high in protein, soya proves to be an excellent option. Soya has such a mild flavour that it absorbs spices and marinades very well, and yet its meaty texture helps it form the base of several Indian dishes. If you are cooking for vegetarians, adding a plant-based twist to your menu, or just want a protein-rich, filling meal, soya is an excellent choice. From savoury curries to fried cutlets, soya shines in various preparations, making it easy to prepare a wholesome, flavour-packed Sunday lunch that everyone will love. Let's explore five Indian-inspired soya recipes that are ideal for a satisfying Sunday meal.
Soya Keema Matar
Soya Keema Matar is a juicy and high-protein rendition of keema. With soya granules standing in place of meat here, you get a rough texture resembling minced meat when cooked with onions, tomatoes, green peas, along with some spice powder prepared from a mix of coriander, cumin, and garam masala. Soft rotis or jeera rice go very well with Soya Keema Matar, making this the perfect centerpiece for a Sunday lunch that is filling as well as healthy.
Soya Chaap Masala
A popular street food, soya chaap gives a unique twist to the traditional curry dish. The Soya chaap sticks are marinated with spices, grilled, and then simmered in a rich, creamy tomato-based gravy. To make Soya Chaap Masala, prepare a base of onions, tomatoes, garlic, and ginger and add spices such as turmeric, red chilli powder, and kasuri methi and let the chaap sticks cook until they absorb the flavours. The soya chaap has a meat-like texture that appeals to both vegetarians and non-vegetarians. This amazing curry shall be served with butter naan or over steam basmati as a great treat for an indulgent Sunday lunch.
Soya and Spinach Tikki
If you need a flavourful but less-heavy lunch meal, then Soya and Spinach Tikki should work very well for you. These tikkis combine dehydrated soya granules mixed with fresh spinach, potatoes, and aromatic spices all together into a healthy tasty snack. Tikkis made into small patties, shallow-fried till golden. The crispy outer side has a soft centre and great flavour. Accompanied with mint chutney and fresh salad as the perfect balance of flavours in a refreshing dish, excellent appetiser or main dish. Soya and Spinach Tikki are an excellent way to incorporate greens into your meal and make for a delicious treat that’s both nutritious and delicious.
Soya Biryani
Soya Biryani is a crowd-pleaser one-pot Sunday meal. Biryani does the trick here, Soya chunks replace meat, adds texture and protein. Start by cooking the soya chunks with aromatic spices like cloves, cardamom, and bay leaves, layering them up with basmati rice, fried onions, and saffron-infused milk. Cook the biryani on low flame so that the flavours may intermingle, and rice may absorb the rich aroma of spices. It is served with a side of raita or simple cucumber salad as a very fulfilling and flavourful lunch to become a family favourite.
Soya Paneer Bhurji
This Soya Paneer Bhurji is a quick dish which includes the protein values, both from paneer and soya granules. Soak the soya granules in some water, and sauté it with crumbled paneer, onions, tomatoes, and spices like turmeric, cumin, and green chillies. The mixture is savoury and spicy, very good for scooping up with rotis or to be served over a bed of rice. Soya Paneer Bhurji has light scrambled consistency, making for a quick and satisfying lunch option, particularly if you're looking for a high protein dish that does not require much prep time. Garnish with fresh coriander and squeeze lemon for brightening flavours.