With increasingly prevalent health diseases, adopting a balanced diet and healthy eating habits are now a necessity. With a busy professional life, we hardly have any time to focus on our diet and the meals we consume.
Also, whenever people hear about the word “diet”, all they think of is that they have to survive on salads and supplements, but what if I tell you that you can delish on tasty and experimental recipes and still maintain a healthy lifestyle, all by yourself? We understand that hiring and following a dietician’s tips is a struggle in itself, so of course, we are not asking you to follow in the footsteps of any diet enthusiast here.
Lessing your worries, we have kept you all covered, by aligning the most simple and easy-to-cook recipes here, which will also enormously add up to the protein content of your diet.
Soya Chunks Manchurian
soya is extremely rich in protein; you can give soya a truly experimental touch by preparing Manchurian from soya nuggets by employing significant taste-enhancing Indian spices. Follow this space for more:
Ingredients Required: For Soya Manchurian
- 1 cup soya nuggets
- 3 cups hot water (to soak)
- 1 tsp ginger-garlic paste
- 3 tbsp corn flour
- 2 tbsp maida / plain flour / refined flour / all-purpose flour
- 1 tsp kashmiri red chilli powder
- salt to taste
- Soyabean Oil for deep frying
Other Ingredients:
- 3 tsp Soyabean oil
- 2 clove garlic (finely chopped)
- 3 tbsp onion (finely chopped)
- 4 tbsp spring onions (chopped)
- ¼ cup capsicum (chopped)
- 1 tbsp chilli sauce
- 1 tbsp vinegar
- 2 tbsp tomato sauce
- 1 tbsp soy sauce
- salt to taste
Procedure:
- Firstly, in a large bowl soak 1 cup of soya nuggets in 3 cups of hot water, for 15 minutes or more.
- After 15 minutes, squeeze out the water from the soya and transfer it to the bowl.
- further add 1 tsp ginger-garlic paste, 3 tbsp corn flour, 2 tbsp maida, 1 tsp chilli powder, and salt to taste.
- combine all the ingredients well adding a tbsp of water if required.
- further, deep dry, or shallow fry in hot soyabean oil.
- stir occasionally, and fry till the soya turns crisp.
- drain out the fried soya and keep it aside.
- Now in a large kadai, heat 3 tsp of Soyabean oil and saute 2 cloves of garlic.
- further add 3 tbsp onion and 4 tbsp spring onions. saute well.
- additionally add 1 tbsp chilli sauce, 1 tbsp vinegar, 1 tbsp soy sauce, 2 tbsp tomato sauce, and salt to taste.
- keeping the flame high, mix all the ingredients well.
- add in fried soya nuggets and mix well.
- Finally, garnish soya chunks manchurian with chopped spring onions.
Soya Chunks Curry
soya chunks or soya nuggets are prepared by defatted soya flour, after extracting soya bean oil. They are a good source of protein and a good alternative for those who refrain from eating meat.
Ingredients Required:
- 2 cups soya chunks/nuggets
- 4 cloves of garlic
- 2 small chopped tomato
- 2 tablespoons soyabean oil
- 1 bay leaf
- 1-inch cinnamon stick
- 1 teaspoon red chilli powder
- 1/2 teaspoon garam masala powder
- 1 piece sliced green chilli
- 2 small thinly sliced onion
- 1-inch grated ginger
- 8-piece cashews
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon turmeric
- 1 teaspoon coriander powder
- 1/4 cup yoghurt (curd)
- 1 teaspoon kasoori methi leaves
- salt as required
Procedure:
- Add soya chunks to a pot, add sufficient water and boil them. Once boiled well, soak them in water at room temperature, squeezing out all the excess water.
- Heat soya bean oil in a kadhai and add 1 chopped onion, garlic, and ginger. Saute them well for about 5-6 minutes and then let them cool down a bit. Now transfer the mixture to a blender.
- In another kadhai, add soyabean oil, mix all the spices and ingredients, and saute them well later add water, to prepare the curry.
- Finally, add soya chunks to the curry. Cover it with a lid and let it simmer for about 8 mins, then at last add garam masala.
- Garnish the curry with sliced green chillies. Your Soya Chunks Curry is now ready. Serve it alongside rice or chapati. Enjoy the meal.
Soya Tikki
Give an experimental touch to your normal boring aloo tikki, by trying this mouth-watering and easy-to-cook soya tikki recipie.
Ingredients Required
- 1 cup soya chunks (nuggets)
- Soyabean oil for frying
- 1/4 cup grated carrot
- 1 potato, boiled and mashed
- 1 tsp finely chopped green chillies
- salt to taste
Procedure:
- 1. Grind the soya nuggets in a mixer to a coarse powder and soak them in hot water for 2 to 3 minutes. Strain and discard the water.
- Squeeze and discard all the remaining water.
- Add the carrots, potatoes, green chillies, and salt and mix well.
- Divide the mixture into 8 equal portions and shape each portion into a flat tikki.
- shallow fry them on a hot non-stick pan in Soya bean oil till it turns brown on both sides. Keep aside.
Soya Bhurji
Use Soya products to prepare this quick and basic soy dish which is extremely rich in proteins and taste.
Ingredients Required:
- soya nuggets
- soya bean oil
- 1 tsp cumin seeds
- 1 chopped green chilli
- 1 chopped onion, tomato & capsicum
- 1/2 tsp turmeric powder
- 1/2 tsp chilli powder
- 1/2 tsp garam masala
- salt to taste.
Procedure:
- Soak 3/4 cup of soy granules/nuggets, then rinse and squeeze out extra water.
- In a pan over medium heat, warm 1 teaspoon of soya bean oil.
- Sauté while adding 1 tablespoon cumin seeds and 1 green chilli, minced.
- After that, add 1/2 tsp each of salt to taste, turmeric powder, chilli powder, and garam masala, along with 1 chopped onion, 1 chopped tomato, and 1 chopped capsicum.
- Add 1/4 cup water and the soya granules that have been absorbed after a few minutes of sautéing.
- Serve this recipe with rice or roti once it is finished cooking.
Soya Pulao
This is easy to make and simple recipe for a delicious meal.
Ingredients Required:
- soya chunks/nuggets
- 1/2 tsp cumin seeds
- 1-2 bay leaf
- 2-3 peppercorns
- 1/2 cinnamon stick and 2-3 cloves
- 1 finely chopped onion & potato
- rice
Procedure:
- To make soya pulao, soak 1/2 cup soy chunks.
- Once they are soft, give them a couple of rinses under the water.
- Place 1/2 cup of rice in another bowl to soak.
- Add oil to a pressure cooker and then add 1-2 bay leaves, a few peppercorns, a cinnamon stick, a few cloves, and 1/2 tsp cumin seeds.
- Add one finely chopped onion after that, and cook the onions until they become brown.
- Sauté for a few minutes after adding the soya chunks and 1 sliced potato.
- After that, add the soaked rice and continue to sauté.
- Put in 1 1/4 cups of water. Cooking on high heat with the lid off.
- Cook for another 4-5 whistles on low heat after the first one, then turn off the heat.
To make these recipes you can use Bansal soya products like soya nuggets, soya chunks, and Refined soyabean oil. Bansal Refined soyabean oil is Rich in Essential Fatty Acids, Low in Saturated Fat, and an Excellent Source of Vitamin E.Eat Healthy Stay Healthy