How to Cook Soya Chunks: A Complete Guide

Especially ideal for vegans and vegetarians, soya chunks stand out as a fantastic source of plant protein. They serve as a valuable complement to a nutritious diet, being filled with protein, fiber, and other important nutrients. If you seek detailed directions on how to prepare the Indian-style soya chunks curry, high-protein soya chunks, or soya chunks in soya chunks curry, then this article is perfect for you.

What Are Soya Chunks?

Soya chunks come from the oil extraction process where defatted flour is made. Due to it’s protein value and it’s meat like structure, Soya chunks are commonly used in Indian, Asian and Continental cuisines.

How to Prepare Soya Chunks Before Cooking?

Prior to cooking, soya chunks need to be softened. Here’s how to do it:

Soaking Method:

1. Boil water – Get a pot of water and bring it to a boil.
2. Add soya chunks – Pour the dry soya chunks into the boiling water.
3. Let them soak – Remove the heat and allow soaking for 10-15 minutes.
4. Drain and rinse – Pour out the water and rinse the soya chunks 2-3 times with fresh water to allow for the removal of any raw taste.
5. Squeeze out excess water – Press the chunks mildly with your fingers in order to expel excess water before trying to cook with them.

How to Cook Soya Chunks Indian Style

Soya chunks can be prepared using different Indian methods like dry fry, curry, or biryani. Presented Underneath is an Indian recipe that makes use of soya chunks and makes for a savory and spicy treat with rice or roti.

Spicy Masala Soya Chunks Recipe

Ingredients:

• 1 cup soya chunks (soaked)
• 1 onion (finely chopped)
• 1 tomato (pureed)
• 1 green chili (chopped)
• 1 tsp ginger-garlic paste
• 1 tsp cumin seeds
• ½ tsp turmeric powder
• 1 tsp red chili powder
• 1 tsp coriander powder
• ½ tsp garam masala
• Salt to taste
• 2 tbsp oil
• Fresh coriander for garnish

Follow Along:

1. Heat oil in a pan, add cumin, and wait for the ‘splutter’ sound.
2. Add chopped onions, sauté them until they are golden brown.
3. Put in ginger-garlic paste and green chili, sauté for one minute.
4. Add in the oil-separated tomato puree and mix it with some cooked oil.
5. Incorporate turmeric, salt, red chili powder, and coriander powder. Allow it to simmer for another minute.
6. Add well-mixed soy chunks that were previously soaked for some time.
7. Cover and allow for 5 to 7 minutes while stirring occasionally.
8. Add some more garam masala and mix accordingly.
9. Add fresh coriander and serve hot alongside rice or roti.

How to Cook Soya Chunks for Protein

In case you want to simplify a recipe while maximizing your protein intake, this boiled and soya sautéed chunks recipe is perfect for you.

High-Protein Soya Chunks Stir-Fry

Ingredients:

• 1 cup soya chunks (soaked)
• 1 tsp olive oil
• 1 tsp black pepper
• ½ tsp salt
• ½ tsp garlic powder
• 1 tsp lemon juice

Guidelines:

1. Put some olive oil in a pan and heat it up.
2. Add pre-boiled soya chunks and sauté them for about 3-4 minutes.
3. Sprinkle some salt, black pepper, and garlic powder on them. Blend thoroughly.
4. Stir-fry for an addition 2-3 minutes until they are a bit crispy.
5. Pour some lemon juice over the top and serve.

Perfect for salads or accompaniment to other dished, these soya chunks are awesome for post workout meals as well.

How to Cook Soya Chunks Curry

Soya chunks curry is mouthwatering and also healthy; comes protein-rich, and goes well with rice or chapati.

Creamy Soya Chunks Curry Recipe

Ingredients:

• 1 cup soya chunks (soaked)
• 1 onion (finely chopped)
• 1 tomato (pureed)
• 1 tbsp ginger-garlic paste
• ½ cup yogurt
• 1 tsp cumin seeds
• ½ tsp turmeric powder
• 1 tsp red chili powder
• 1 tsp coriander powder
• 1 tsp garam masala
• ½ cup coconut milk or fresh cream (optional)
• Salt to taste
• 2 tbsp oil
• Fresh coriander for garnish

Instructions:

1. Incorporate oil in the pan and allow cumin seeds to simmer.
2. Pour chopped onions and fry them till they turn golden brown.
3. Mix 1 tablespoon ginger-garlic paste and scoop for a minute.
4. Mix in tomato paste, turmeric paste, red chili powder, and corriander powder. Cook till the mix separates.
5. Add yogurt and mix well to avoid yogurt curdling.
6. Combine soaked soya chunks and mix the stew thoroughly.
7. Add 1 cup water and allow the mixture to simmer for 10 minutes.
8. Add garam masala and if required add coconut milk for creamier texture.
9. Serve with naan or rice and add freshly chopped coriander as garnish.

Nutritional Benefits of Soya Chunks

• High in protein – 52g protein per 100g
• Rich in fiber – Aids digestion and keeps you full longer
• Low in fat – Ideal for weight loss
• Rich in iron and calcium – Supports bone health

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