If you are a vegetarian or vegan looking for some delicious ways to incorporate protein in your diet, you will find a great cooking canvas in soya chunks. Also known as soya nuggets or soy nuggets, soya chunks are odorless spongy nuggets. Soya chunks easily absorb any flavors that you cook them with; making soya chunk recipes plentiful, fun, and easy to cook.
If you are getting ready to embark on a vegetarian diet, or just looking to incorporate the benefits of soy protein into your meals, check out these delectable soya chunks recipes that will add an excellent kick of protein to your diet.
Benefits of Soya Chunks
Most people know what soy is, but not all are aware of its benefits. Before we get into the recipes, let’s take a look at some of the healthy benefits that you can obtain from cooking with soya chunks.
- Soya chunks are high in protein.
- They are one hundred percent vegetarian.
- Soya chunks contain 54.2 grams of protein, which easily exceeds the amount of protein found in meats, eggs, milk, or wheat.
- Soya chunks are a healthy food for both young and old individuals.
- Those who suffer from diabetes or heart problems will find no problems with eating soy.
- Soya chunks provide vital vitamins, minerals, fiber, and protein.
- If you are looking to lose weight, eating more high-fiber foods such as soy, fruits, vegetables, whole grains can help you on your weight loss journey.
- Soya chunks are one of the best non-fish sources of essential omega-3 fatty acids. Omega-3 fatty acids can help reduce the risk of coronary heart disease.
- Soy protein can provide positive results for people suffering from high blood pressure.
- Soya Chunks may reduce the risk of osteoporosis in menopausal women. Additionally, it may also ease other menopausal symptoms.
Soya Chunks Recipe
Healthy and nutritious foods are not void of deliciousness. Let’s take a look at some of our top picks for soya chunks recipes that you can make a meal out of.
Soya Stir Fry with Corn
You will need:
- 1 cup parboiled baby corn
- 1/2 cup of soya chunks or nuggets
- 2 teaspoons of chopped garlic
- 1/4 of a cup of chopped spring onion white
- ½ a cup of capsicum cubes
- 3/4ths of a cup of sliced mushrooms
- 3 teaspoons of soy sauce
- 2 tablespoons of tomato chili sauce
- 1/2 cup of chopped green onions
- 1 tbsp of oil
- A single pinch of sugar
- Salt to taste if desired
- Soak the soya chunks in warm water for around 10 to 15 minutes. Once they are soaked drain them and squeeze out all of the excess water.
- Heat your oil in a non-stick pan. Once your pan is hot, add your garlic, onion whites, and capsicum. Sauté these contents over a high flame until the onions turn golden brown.
- Add in your mushrooms and sauté for 1 minute.
- Now, add in your soya chunks and baby corn. Sauté for 2 minutes.
- Add your soya sauce, tomato-chili sauce, sugar, and salt (if desired), and cook for 2 more minutes.
- Finally, add in your green onions and cook for one more minute.
- Serve and enjoy.
Soya Chunks Burger
Don’t miss out on the hamburger action at a party, picnic, or gathering. Check out this soya chunks burger recipe for a fun take on the classic hamburger.
You will need:
- 1 packet of soya chunks
- 1/2 of a bunch of chopped coriander leaves
- 1/2 cup of green peas
- 1 carrot to be peeled and chopped
- 1 inch of a piece of ginger
- 3 cloves of garlic, crushed
- 1 teaspoon of roasted coriander seeds powder
- 1/4ths of a teaspoon of roasted cumin seeds
- 1/4ths of a teaspoon of garam masala
- 3 medium sized potatoes to be boiled and mashed
- 2 green chilies
- Bengal gram flour for coating
- Salt, if desired
- Boil soya chunks in hot water for 5 minutes until they are soft and fluffy.
- Squeeze out all of the water from the nuggets. Press if necessary.
- Put all of the ingredients, except potatoes and chickpea flour, in a food processor and blend into a grainy consistency.
- Then, take a large bowl and mix the blended ingredients with the mashed potatoes. This should form a smooth and pliable mixture.
- Divide the mixture into 6 portions and shape them into burgers.
- Place the burgers in the fridge for 10 minutes to cool.
- Make a batter from the chickpea flour, turmeric, and water.
- Dip each burger into the chickpea batter and fry the burger in a shallow saucepan.
- Drain your patties on towels or paper.
- Serve your soya chunks burgers in a hamburger bun and top them with maggi masala chili sauce, lettuce, onion, and tomato slices.
Get ready for the summer grilling season with this soya chunks kababs recipe.
You will need:
- 2 cups of soya chunks to be boiled and drained
- 150 grams of grated paneer or cottage cheese
- 1/2 a cup of beaten rice
- 1 big onion that is finely chopped
- One small piece of grated ginger
- 1 1/2 teaspoon of garlic paste
- 2 green chilies, finely chopped
- 1 teaspoon of chaat masala
- 1 teaspoon of garam masala
- 1/2 teaspoon of chili powder
- 1 teaspoon of coriander powder
- 1 teaspoon of cumin seeds
- Salt, if desired
- Finely chopped coriander
- Mash your soya chunks in the mixture.
- Place the soya chunks mixture into a bowl along with all of the other ingredients.
- Mix together well.
- Make kababs out of the mixture into the shapes of shish-kebabs.
- Deep fry the kababds in oil.
- Serve hot along with green chutney and enjoy.
Develop A Delicious Lifestyle
There are plenty of other soya chunks recipes that you can make from soya chunks –we have only touched the surface. Consider trying out masalas, curries, and soya cutlets for your next vegetarian or vegan meals to adopt a healthy and happy lifestyle.