Soya chunks are a fantastic source of protein for vegetarians, just like chicken breast is for non-vegetarians. However, soya chunks include more nutrients than just that. One advantage is that they are absurdly simple to incorporate into your diet.
So here is a very healthy and mouth-watering soy chunk recipe for you!
INGREDIENTS
| Soya chunks | 1.5 cups |
| Onion | 1 |
| Carrots | Some |
| Capsicum | 1 |
| Tomato | 1 |
| Mushrooms | 1 cup |
| Ginger | Some |
| Garlic | Some |
| Dark Soy Sauce | 3 tsp. |
| Vinegar | 2 tsp. |
| Salt | To taste. |
| Jaggery powder | 1.5 tsp. |
| Black pepper | To taste. |
| Rice flour | 3 tsp. |
| Red chili powder | To taste. |
| Oil | 2.5 tsp. |
| Homemade Tomato Sauce | 2 tsp. |
| Water | As required. |
DIRECTIONS
- In a pan, add soy chunks, and water.
- To it, add some ginger, dark soya sauce, vinegar (chilli), salt, jaggery powder, and black pepper.
- Give it a mix, and let it boil.
- Once it comes to a boil, strain it using a sieve.
- Remove excess water from the soy chunks by pressing them with the help of a spoon.
- Take a bowl.
- Add soy chunks, rice flour, dried herbs, chili powder, some salt, and mix them well.
- In a pan, add some oil.
- And shallow fry the coated soy chunks.
- Toss them to make sure they are evenly roasted.
- Once fried, transfer them to a bowl.
- Now in a pan, add oil, garlic, and mushrooms.
- Toss them a bit, and then add soya sauce.
- Add a paste of some rice flour, water, and vinegar for a nice consistency.
- Now add roughly chopped veggies, and mix them.
- Add little amount of stock of the boiled soy chunks.
- Now you can add the spices, seasonings, and tomato sauce, as per your taste.
- Mix everything well.
- Now add the roasted and shallow fried soy chunks to the pan.
- Mix well and add chopped tomatoes.
- Turn the flame off and transfer the “Soy Chunks Manchurian” to a plate.
- Garnish it with some sesame seeds.
- And a mouth-watering and nutritious meal is ready.
All About Soy Chunks!
Soya chunks are prepared from defatted soy flour that has had the oil removed. When dried, they are the by-products of soybean oil extraction and have a gritty feel. When soaked in warm water or added to gravy, the texture instantly transforms into soft and spongy. They’re dubbed “vegetarian meat” since their nutritional profile is similar to that of various non-vegetarian items.
Polyunsaturated lipids, proteins, and omega 3 fatty acids abound in soy. They’re also high in calcium and iron, while containing no added sugar or sodium.
Soy chunks offer many health benefits:
- It is one of the best plant-based sources.
- Aids in weight loss.
- Helps in improving heart health.
- Eases menopause symptoms.
- Helps in maintaining hormonal balance.
- Aids in digestion.
- Helps in maintaining blood sugar level.
- Enhances strong and healthy hair.
NUTRITIONAL CALCULATIONS
| CALORIES | CARBOHYDRATES | PROTEIN | FATS |
| 463 Kcal | 73 gm | 35 gm | 5.9 gm |
Serves= 1-2
Calories= 230 Kcal/serve.