5 Creative Ways To Cook With Soya Chunks; Recipe Inside
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Soya chunks, made with soy flour after the oil has been extracted from soy beans, is known to be an excellent source of plant-based protein. Known for its ‘meaty’ texture once dry chunks have been rehydrated in warm water, soya chunks are used in a variety of savoury Indian preparations. Also referred to as ‘vegetarian meat’ due to its nutritional profile matching that of its meat counterparts, soya chunks have a slightly musky flavour which is usually masked when added to gravies and other dishes. Known to be rich in polyunsaturated fats, Omega 3 fatty acids and protein, soya chunks can be used in a range of applications like the ones listed below:

Soya Chunks Pulao

Image Credits: Archana's Kitchen

Adding a handful of rehydrated soya chunks to a vegetarian pulao recipe gives it that extra protein boost which is crucial for vegetarians. Using fragrant basmati rice and a medley of vegetables like carrots, green beans, peas and cauliflower, along with soya chunks marinated in a yoghurt-based spice mixture, makes for a perfect meal to enjoy for lunch or for dinner.

Soya Chunks Tikki

Grinding up rehydrated soya chunks into a coarse mixture and mixing it with a host of aromatics like onions, ginger-garlic paste and green chillies, makes for the most perfect, melt-in-your-mouth tikkis that are great to enjoy for breakfast or as a post-workout protein snack. Pair it with chutney or ketchup for an accompaniment on the side and to boost the flavour explosion in your mouth when you eat them.

Shahi Soya Chunks Sabzi

Watch the humble soya chunks rise to royalty status when dunked in a rich, white gravy that is scented with whole spices and cashew paste. Ideal to make as a side dish to eat with naan, pulao or even rotis, this Mughlai preparation of soya chunks is the perfect slow-cooking recipe to try out over the weekend, when you’re cooking for a crowd.

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Tandoori Soya Chunks

Swap the typical paneer and cauliflower with chewy and meaty soya chunks, if you’re vegetarian. Since soya chunks are devoid of any prominent flavours, they take on the flavours from the marinade pretty well and develop a smoky flavour when cooked over a hot flame. Add a touch of lime juice and dried mint powder for some extra zing and depth of flavour.

Oriental Soya Stir-Fry

An Indian-style Chinese preparation, flavoured with the punch from capsicum and other Asian condiments like soya sauce and sriracha, this oriental soya stir-fry is perfect to enjoy as a quick supper over steamed rice. Add some vegetables like baby corn, broccoli, carrots and bell peppers for some extra nutrition and to make a complete and balanced meal.

Soya Kurma

Image Credits: Vismai Food

Kurma, a popular mixed vegetable preparation in Tamil Nadu, is typically made with vegetables, chicken or mutton cooked in a coconut-based gravy. Add a twist to the usual suspects with soya chunks and enjoy with idlis, dosas, parathas and even appams. What’s even better is that this soya chunks kurma recipe tastes even better when eaten the day after it is prepared, as the chunks tend to absorb more flavour and turn juicy. Here’s how to make it at home:

Ingredients

  • 1 cup soya chunks
  • 2 medium onions, finely chopped
  • 2 tomatoes, pureed
  • 2 green chilies, slit
  • 1 tablespoon ginger-garlic paste
  • ½ cup coconut milk
  • ½ cup yogurt
  • ½ teaspoon turmeric powder
  • 1 teaspoon red chili powder
  • 1 teaspoon garam masala
  • 1 teaspoon coriander powder
  • 1 teaspoon cumin powder
  • 1 teaspoon fennel seeds
  • 6-7 curry leaves
  • Fresh coriander leaves, chopped
  • Salt, to taste
  • 2 tablespoons vegetable oil

Method

  • Soak the soya chunks in warm water for about 15-20 minutes. Squeeze out most of the water from the soya chunks and set them aside.
  • Heat oil in a pan over medium heat and dd the fennel seeds to let them splutter. Add the chopped onions and sauté until they turn golden brown.
  • Add the ginger-garlic paste and slit green chilies. Sauté for a minute until the raw aroma disappears. Now, add the tomato puree and cook until the oil starts separating from the masala mixture.
  • Reduce the heat and add the turmeric powder, red chili powder, coriander powder, cumin powder, and garam masala. Mix well and cook for a minute.
  • Add the squeezed soya chunks to the pan and mix them with the masala. Cook for 2-3 minutes, stirring occasionally to ensure the chunks are well-coated with the spices. Pour in the coconut milk and mix well.
  • Whisk the yoghurt to dispel any lumps and add it to the mixture in the pan. Season with salt and stir everything to combine. Cover the pan and let it simmer for about 10-15 minutes, or until the soya chunks absorb the flavours of the kurma.
  • Remove from heat and garnish with fresh coriander leaves and curry leaves, before serving with rice, roti or parathas.