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Soya isn't just a great plant-based staple for your daily meals, but it’s also really easy to cook. If you’re trying to eat healthy or are trying to make more homecooked food, soya is a great ingredient to get started with. Soya, or soy-based products like soya chunks, soya granules, tofu, soya chaap are widely available and are often quick to prepare. Soya chunks, for example, require soaking in hot water for a short period before they are ready to be used in recipes, unlike meat or fish which needs a longer prep.
Soya can be used in a variety of dishes, ranging from curries and stir-fries to soups and salads. It's a versatile ingredient that adapts well to different cuisines and cooking styles. It also has the ability to absorb flavours and spices and not to mention, it serves as a great meat substitute, providing a similar texture and protein content. Here are some Indian recipes which can be made with soya
Soya Keema
Soya keema is one of the easiest things you can make with soya meat, since most packaged soya meat is available in ground form. Soya keema is a popular dish that replicates the texture and flavour of traditional minced meat keema but uses soya meat or soya granules instead. It's cooked with aromatic spices, tomatoes, onions, and peas to create a hearty and flavorful dish. If you’re using granules, you will need to give them a rough chop and if possible season them beforehand.
Soya Biryani
Soya biryani is a vegetarian version of the classic biryani, where soya chunks are marinated and cooked along with fragrant basmati rice, aromatic spices, and herbs. Instead of using soya chunks, you can use soya granules to make meatballs to replicate a kofta biryani!
Chaap Curry
Soya chaap is made from soya chunks that are shaped into meaty, cylindrical forms. These chaaps are often used to prepare a rich and creamy curry with a tomato-based gravy. It’s easy to add veggies to this curry which also makes the gravy more flavourful; try sticking to carrots, ginger, tomatoes and chillies to maintain a balanced profile.
Malai Tikka
Soya malai tikka involves marinating soya chunks in a mixture of yoghurt, heavy cream, and spices before grilling or baking them. You can also use canned soya chaap for this recipe and chop them up into smaller pieces; grilling bigger pieces is easier if you’re using an electric grill
Soya Palak
Soya palak is a nutritious dish where soya chunks are cooked in a creamy spinach gravy. This dish is not only rich in protein but also packed with the goodness of spinach. You can also veganise this dish quite easily by using cashew cream
Dum Biryani
Soya dum biryani is a layered rice dish where soya chunks are marinated, layered with partially cooked basmati rice, and then slow-cooked until the flavours meld together. This dum cooking method ensures that the soya chunks absorb the aromatic spices, creating a delectable biryani.
Malai Curry
Want a veggie version of chingri malai curry? Go for soya! Use bigger chunks for this recipe and marinate them in spices. Then simmer them in a rich cashew and cream-based gravy. Add some coconut powder to thicken the broth
Coconut Curry
Soya coconut curry combines the earthy taste of soya chunks with the richness of coconut milk. Remember soya has a savouriness of its own so you don’t need to overseason it during marination. This South Indian-inspired curry is seasoned with mustard seeds, curry leaves, and ginger. Use a teaspoon of red curry paste for colour.
Soya Upma
It’s easy to incorporate soya into your upma to make it more wholesome. It’s usually seasoned with mustard seeds, curry leaves, and green chilies, and if you’re using soya chunks they would be more visible
Soya Tandoori Tikka
Soya tandoori tikka is a great alternative to tandoori chicken. It involves marinating soya chunks in a blend of yoghurt and tandoori spices before grilling or baking. This dish captures the essence of tandoori flavours and its charred aroma but offers a leaner option than meat
