It is believed that protein sources are very limited when it comes to the diet of vegetarians. However, it is not true. There are multiple sources of protein that are consumed by vegetarians on a daily basis and one such tasty, healthy, and fulfilling source of protein is soya nuggets.

What are soya nuggets? 

Soya nuggets are a delicious appetizer that is made out of soya bean flour. Soya bean flour is mixed with water and run through the extrusion process. Nowadays, they are available in stores readily made. 

Soya nuggets are even called the meat of vegetarians because it consists of various nutrition’s that are generally found in components of non-vegetarian food. Soya nuggets are versatile in nature and can be cooked to the liking of both vegetarians and non-vegetarians. 

Nutritional value

There are multiple nutritional values in nuggets that are inclusive of soya poly-unsaturated fat, protein, and omega-3 fatty acids. According to a study, 100 grams of uncooked soya nuggets have 345 calories with 52 grams of protein, 0.5 grams of fat, 33 grams of carbohydrates, and 13 grams of dietary fiber, with the right amount of calcium and iron. 

There are multiple recipes for preparing soya nuggets. However, one such easy way can be the one stated below. 

Soya nuggets can be prepared in five simple steps: 

  • Step 1- Soak the soya nuggets in 4 cups of water and 4 pinches of salt for 20 minutes. 
  • Step 2- Microwave oil for 35 seconds at high temperature in a microwave-safe bowl. Add dry spices and microwave them for 1 minute at 100% power.
  • Step 3- Add onion, tomato puree, and ginger garlic paste and microwave at 100% for about 3-4 minutes. 
  • Step 4- Strain the nuggets, add curd, half a cup of water, and nuggets to the prepared spices, and microwave for 3-4 minutes while stirring in between.
  • Step 5- Let it cool and serve fresh. 

What are the multiple advantages of soya nuggets?

There are various advantages of soya nuggets as discussed above. To understand its benefits in depth below are pointers discussing how soya nuggets can help in maintaining health and quality of life. 

Good source of protein

Soya nuggets are full of protein and are especially a good source of plant protein. As per the data of the United States Department of Agriculture, 100 grams of soya nuggets have 36 grams of protein. The protein level exceeds eggs, meat, and milk. If you lack protein in your diet, don’t forget to add soya nuggets.

Help reduces cholesterol levels

Soya nuggets help reduce the bad cholesterol levels in our bodies. According to research in the journal of nutrition, soya nuggets reduce the bad cholesterol level in our bodies. If we regularly eat 25 grams of soya nuggets, the bad cholesterol reduces to 3-4%. Bad cholesterol is also known as LDL or low-density lipoprotein.

Help in reducing weight

As it reduces bad cholesterol, it also helps in reducing the risk of heart disease. With this, soya nuggets also help in maintaining weight and also in persistent weight loss. According to research, soya nuggets help in controlling excessive weight gain. It also consists of fiber, due to which the stomach stays filled for a longer duration. 

Beneficial for heart health

As per multiple studies, soya nuggets are also beneficial for heart health. Due to this heart patients are advised to have things made of soya nuggets. Soya nuggets also consist of fiber and antioxidants which help control bad cholesterol. It is essential to have soya nuggets at least once a week for a healthy heart. 


Soya nuggets have multiple benefits as discussed above. One such benefit includes reducing the risk of osteoporosis in menopausal women. Much like this soya nuggets are a fulfilling dish in itself. If you are an admirer of soya nuggets, then trying Bansal soya nuggets is must as it has various nutritional properties and is made while following safety guidelines. 


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