Yummy Soya Recipes To Meet Your Protein Needs
Soya vegetarian or chunks are a vegetarian and a vegan’s yummiest delight and it helps in meeting your body’s protein requirements. Soya Chunks are made from de-fatted soy flour and are processed in to granules or chunks.
These chunks are easy to cook and blend well with various flavours. It is perhaps the only complete vegetarian protein source containing all 8 essential amino acids, loaded with essential minerals like calcium, iron, magnesium and selenium and isoflavones. Various studies suggest that consuming soya regularly reduces the risk of diseases like cancer, heart issues and osteoporosis.
How to cook Soya Chunks:
Soya chunks need to pre-cook before adding to the dishes for further cooking.
Boil water, add salt add soya chunks. Turn off the stove
Let it rest for 10 minutes and they double in size.
Rinse it under cold water, squeeze the water out of these chunks.
Repeat rinsing and squeezing the water for at least 3 times, till they run out lather.
Proceed with cooking.
1. Soya Kebabs
Soya kebabs are a delicious alternative to non-veg kebabs and are blending both soya chunks, bread.
2 cups soya chunks (soaked in hot water and rinsed, squeezed)
2 tbsp vinegar
4 bread slices, crumbled
1 tbsp salt or to taste
2 tsp garlic paste
1/2 tsp black pepper powder
1/4 cup onions, chopped
2 tsp green chilies finely chopped
1 tsp chilli powder
Oil for frying
Mix all ingredients except oil.
Shape the mixture in to patties and refrigerate for an hour.
Heat oil in a frying pan, add the raw kebabs and cook over medium heat. Flip both sides until brown.
Serve hot with green chutney.
2. Soya Chunks Stir Fry
Soya chunks stir fry is cooked with minimal oil, easy to prepare and a tasty and yummy starter.
1 cup Soya chunks
1 large onion chopped, finely
1 small capsicum, cubed
1-2 green chilli chopped, finely
1 teaspoon ginger garlic paste
¼ teaspoon fennel seeds
½ teaspoon pepper powder
1 teaspoon chilli powder
½ teaspoon garam masala
1 teaspoon lemon juice
2 tablespoons oil
Coriander leaves for garnishing
Soak soy chunks in hot water mixed with salt for 20-30 minutes, rinse them and drain the water.
In a pan add oil. Toss fennel add chopped onions, green chillis, and capsicum for 2 minutes.
Now add ginger garlic paste sauté it for few minutes, add the soaked soy chunks and the masala powders, cook for 5-10 minutes in medium flame until dry.
Squeeze lemon juice on the stir fry, garnish with coriander leaves. Serve hot.