Deliciously Meat-Free: Best Soya Recipes That Will Make You Forget About Meat

July 27, 2023
Vegan Recipes for Meat Lovers by Nutriciously Featured Image

1. Soya Chunks Pulao Recipe

Preparation Time: 15 minutes

Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 4

soya chunks brown rice pulao | soya chunks vegetable pulao in pressure cooker

Ingredients:

1 cup basmati rice
1 cup soya chunks
1 large onion, finely chopped
1 large tomato, chopped
1/2 cup green peas
2-3 green chilies, slit
4 cups water
2 tablespoons vegetable oil
1-inch cinnamon stick
2-3 cloves
2-3 green cardamom pods
1 bay leaf
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric powder
1 teaspoon garam masala
1/2 teaspoon red chili powder
Salt to taste
Fresh coriander leaves for garnish

How To Make:

Step 1 –  Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for 30 minutes, then drain and set aside.
Step 2 –In a separate bowl, soak the soya chunks in hot water for about 10 minutes. Squeeze out the excess water and keep them aside.
Step 3 –In a large pot or rice cooker, heat the vegetable oil over medium heat. Add the cinnamon stick, cloves, cardamom pods, and bay leaf. Sauté for a minute until they release their aroma.
Step 4 –Add the cumin seeds and chopped onions. Cook until the onions turn golden brown.
Step 5 –Stir in the chopped tomatoes and green chilies. Cook until the tomatoes become soft and the oil starts to separate.
Step 6 –Add the soaked soya chunks, green peas, turmeric powder, red chili powder, and salt. Mix well and cook for 3-4 minutes.
Step 7 –Now, add the soaked and drained basmati rice to the pot. Gently mix the rice with the masala until it’s well coated.
Step 8 – Pour in 4 cups of water and bring it to a boil. Reduce the heat to low, cover the pot, and let it cook for about 15-20 minutes or until the rice is fully cooked and the water is absorbed.
Step 9- Once the pulao is ready, sprinkle garam masala over it and fluff the rice with a fork.
Step 10 –Garnish with fresh coriander leaves and serve hot.

NUTRITION FACTS:

Calories: 420 | Total Fat: 14g | Saturated Fat: 2g | Cholesterol: 0mg | Sodium: 1513mg | Total Carbohydrates: 49g | Dietary Fiber: 5g | Sugar: 6g | Protein: 24g

Note: The nutrition facts are approximate values and may vary based on the specific ingredients used.

Also Read: Difference Between Soya Chaap and Maida Chaap

2. Easy Chilli Soya Restaurant Style Recipe

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

Easy Chilli Soya Restaurant Style Soya Chunks Recipe Soya Chilli high protein

Ingredients:

  • 1 cup soya chunks
  • 1/4 cup all-purpose flour
  • 1/4 cup cornstarch
  • 1/2 teaspoon red chili powder
  • 1/4 teaspoon black pepper powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ginger powder
  • 1/2 cup water
  • 2 tablespoons vegetable oil
  • 1 large onion, finely chopped
  • 1 large bell pepper (capsicum), diced
  • 2-3 green chilies, finely chopped
  • 2 tablespoons soy sauce
  • 1 tablespoon tomato ketchup
  • 1 tablespoon chili sauce
  • 1 tablespoon vinegar
  • 1/2 teaspoon sugar
  • Salt to taste
  • Spring onions, chopped (for garnish)

How To Make:

  1. Start by boiling water in a large pot. Once the water comes to a boil, add the soya chunks and let them cook for 5 minutes. Drain the water and squeeze out any excess water from the soya chunks. Set them aside.
  2. In a mixing bowl, combine all-purpose flour, cornstarch, red chili powder, black pepper powder, garlic powder, ginger powder, and a pinch of salt. Mix well.
  3. Add water gradually to the dry ingredients to form a smooth, lump-free batter.
  4. Heat vegetable oil in a deep frying pan over medium-high heat.
  5. Dip the boiled soya chunks into the batter, ensuring they are coated evenly, and then carefully drop them into the hot oil.
  6. Fry the coated soya chunks until they turn golden brown and crispy. Remove them from the oil and place them on a paper towel to remove excess oil.
  7. In a separate pan, heat a tablespoon of oil over medium heat. Add chopped onions, diced bell peppers, and green chilies. Stir-fry until they become tender-crisp.
  8. Add soy sauce, tomato ketchup, chili sauce, vinegar, sugar, and a pinch of salt to the vegetables. Mix well and let the sauce simmer for 2-3 minutes.
  9. Add the fried soya chunks to the sauce and toss them gently until they are coated with the sauce.
  10. Garnish with chopped spring onions and serve hot with steamed rice or noodles.

NUTRITION FACTS:

Calories: 320 | Total Fat: 10g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 990mg | Total Carbohydrates: 35g | Dietary Fiber: 4g | Sugar: 6g | Protein: 20g

Note: The nutrition facts are approximate values and may vary based on the specific ingredients used.

3. Soya Curry Recipe

Preparation Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Serves: 4

Soyabean, रेस्टोरेंट स्टाइल सोयाबीन की सब्जी। Restaurant Style Soya Curry | Soyabean Ki Sabji

Ingredients:

  • 1 cup soya chunks
  • 2 tablespoons vegetable oil
  • 1 large onion, finely chopped
  • 2 tomatoes, pureed
  • 1 tablespoon ginger-garlic paste
  • 1 green chili, finely chopped
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon red chili powder (adjust to spice preference)
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1/2 teaspoon garam masala
  • 1 cup coconut milk
  • 1 cup water
  • Salt to taste
  • Fresh coriander leaves for garnish

How To Make:

  1. Start by boiling water in a large pot. Once the water comes to a boil, add the soya chunks and let them cook for 5 minutes. Drain the water and squeeze out any excess water from the soya chunks. Set them aside.
  2. In a deep frying pan, heat the vegetable oil over medium heat. Add the chopped onions and sauté until they turn golden brown.
  3. Add the ginger-garlic paste and green chili to the onions. Sauté for another 2 minutes until the raw smell disappears.
  4. Stir in the tomato puree and cook until the oil starts to separate from the masala.
  5. Add turmeric powder, red chili powder, cumin powder, coriander powder, garam masala, and salt. Mix well and cook the masala for 2-3 minutes.
  6. Now, add the boiled soya chunks to the masala and coat them well with the spices.
  7. Pour in the coconut milk and water. Stir everything together and bring the curry to a gentle simmer.
  8. Let the curry cook for 10-15 minutes on low heat, allowing the flavors to blend and the soya chunks to absorb the curry.
  9. Check for seasoning and adjust salt and spices according to taste.
  10. Garnish with fresh coriander leaves and serve hot with steamed rice or Indian bread of your choice.

NUTRITION FACTS:

Calories: 280 | Total Fat: 15g | Saturated Fat: 10g | Cholesterol: 0mg | Sodium: 460mg | Total Carbohydrates: 20g | Dietary Fiber: 5g | Sugar: 6g | Protein: 18g

Note: The nutrition facts are approximate values and may vary based on the specific ingredients used.

4. Soya Kheema Pav Recipe

Preparation Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 4

Soya Kheema Pav | Dhaba Style Recipe | सोया खीमा पाव |

Ingredients:

  • 1 cup soya granules or textured vegetable protein (TVP)
  • 2 tablespoons vegetable oil
  • 1 large onion, finely chopped
  • 1 green bell pepper (capsicum), finely chopped
  • 2-3 green chilies, finely chopped
  • 1 tablespoon ginger-garlic paste
  • 2 large tomatoes, finely chopped
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon red chili powder (adjust to spice preference)
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon garam masala
  • 1/2 cup green peas (fresh or frozen)
  • Salt to taste
  • Fresh coriander leaves for garnish
  • Pav buns for serving
  •  

How To Make:

 

  1. In a bowl, soak the soya granules or TVP in hot water for 10 minutes. Drain and squeeze out any excess water. Set aside.
  2. Heat vegetable oil in a large skillet or pan over medium heat. Add the chopped onions and sauté until they turn translucent.
  3. Stir in the green bell pepper and green chilies. Cook for a few minutes until the bell pepper becomes tender.
  4. Add the ginger-garlic paste and sauté for another 2 minutes until the raw smell disappears.
  5. Add the finely chopped tomatoes and cook until they become soft and the oil starts to separate.
  6. Sprinkle turmeric powder, red chili powder, ground cumin, ground coriander, garam masala, and salt. Mix well and cook the spices for 2-3 minutes.
  7. Add the soaked and drained soya granules (TVP) along with the green peas to the masala. Mix everything together until well combined.
  8. Cover the pan and let the mixture cook on low heat for about 10 minutes, stirring occasionally.
  9. Check for seasoning and adjust salt and spices according to taste.
  10. Garnish with fresh coriander leaves and serve the delicious Soya Kheema with pav buns or bread rolls.

NUTRITION FACTS:

Calories: 320 | Total Fat: 12g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 580mg | Total Carbohydrates: 30g | Dietary Fiber: 7g | Sugar: 6g | Protein: 24g

Note: The nutrition facts are approximate values and may vary based on the specific ingredients used.

Read Also: Plant-Based Protein

5. Meal Maker Curry with Marinated Sauce – Soya Chunks Recipe

Preparation Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Serves: 4

meal-maker-curry-with-marinated-sauce-meat-substitute-soya-chunks-recipe-soya-chunks-gravy

Ingredients:

  • 1 cup soya chunks (meal maker)
  • 1 large onion, finely chopped
  • 2 tomatoes, pureed
  • 1/4 cup yogurt
  • 1 tablespoon ginger-garlic paste
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon red chili powder (adjust to spice preference)
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon garam masala
  • 1/4 teaspoon black pepper powder
  • 1/4 cup fresh coriander leaves, chopped
  • 2 tablespoons vegetable oil
  • 1 cup water
  • Salt to taste

How To Make:

  1. Start by soaking the soya chunks in hot water for 15 minutes or until they become soft and double in size. Squeeze out the excess water and set them aside.
  2. In a large bowl, prepare the marinated sauce by combining yogurt, ginger-garlic paste, turmeric powder, red chili powder, ground cumin, ground coriander, garam masala, black pepper powder, and salt. Mix well.
  3. Add the soaked soya chunks to the marinated sauce and coat them thoroughly. Cover the bowl and let it marinate for at least 30 minutes.
  4. In a deep frying pan or skillet, heat the vegetable oil over medium heat. Add the chopped onions and sauté until they turn golden brown.
  5. Pour in the tomato puree and cook until the oil starts to separate from the masala.
  6. Add the marinated soya chunks to the pan and mix them with the masala. Cook for 5-7 minutes to allow the flavors to meld.
  7. Pour in the water and bring the curry to a gentle simmer. Cover the pan and let the curry cook for another 10-15 minutes, stirring occasionally, until the soya chunks are fully cooked and tender.
  8. Adjust the salt and spices according to your taste preferences.
  9. Garnish the meal maker curry with fresh coriander leaves.
  10. Serve hot with steamed rice, naan, or any Indian bread of your choice.

NUTRITION FACTS:

Calories: 280 | Total Fat: 10g | Saturated Fat: 2g | Cholesterol: 2mg | Sodium: 480mg | Total Carbohydrates: 25g | Dietary Fiber: 6g | Sugar: 6g | Protein: 20g

Note: The nutrition facts are approximate values and may vary based on the specific ingredients used.

 6. Soya Chunks Fry Recipe | Meal Maker Fry Recipe | Soybean Chunks Fry

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

 

Soya Chunks Fry Recipe Meal Maker Fry Recipe Soybean Chunks Fry

 

Ingredients:

  • 1 cup soya chunks (meal maker or soybean chunks)
  • 2 tablespoons rice flour
  • 2 tablespoons cornstarch
  • 1 tablespoon ginger-garlic paste
  • 1 teaspoon red chili powder (adjust to spice preference)
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon garam masala
  • 1 tablespoon lemon juice
  • Salt to taste
  • Vegetable oil for frying

How To Make:

  1. Start by boiling water in a large pot. Once the water comes to a boil, add the soya chunks and let them cook for 5 minutes. This will help in removing any raw smell from the soya chunks. Drain the water and squeeze out any excess water from the soya chunks. Set them aside.
  2. In a mixing bowl, combine rice flour, cornstarch, ginger-garlic paste, red chili powder, turmeric powder, garam masala, lemon juice, and salt to form a smooth marinade.
  3. Add the boiled and drained soya chunks to the marinade and coat them evenly with the mixture. Let the chunks marinate for at least 10 minutes.
  4. Heat vegetable oil in a deep frying pan over medium-high heat.
  5. Once the oil is hot, carefully add the marinated soya chunks to the pan in batches. Fry them until they turn golden brown and crispy on all sides. Remove them from the oil and place them on a paper towel to remove excess oil.
  6. Repeat the frying process with the remaining marinated soya chunks.
  7. Serve the delicious Soya Chunks Fry hot as a snack or as a side dish with your favorite dipping sauce or chutney.

NUTRITION FACTS:

Calories: 240 | Total Fat: 8g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 280mg | Total Carbohydrates: 25g | Dietary Fiber: 4g | Sugar: 1g | Protein: 18g

Note: The nutrition facts are approximate values and may vary based on the specific ingredients used.

7. Soya Chunks Biryani

Preparation Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Serves: 4

 

Soya Chunks Biryani

 

Ingredients:

  • 1 cup soya chunks
  • 1 1/2 cups basmati rice
  • 1 large onion, thinly sliced
  • 2 tomatoes, chopped
  • 1/2 cup plain yogurt
  • 1/4 cup mint leaves, chopped
  • 1/4 cup coriander leaves, chopped
  • 1 tablespoon ginger-garlic paste
  • Whole spices (cinnamon, cloves, cardamom)
  • 1 teaspoon biryani masala
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder (adjust to spice preference)
  • Ghee or vegetable oil
  • Salt to taste

 

How To Make:

  1. Soak the soya chunks in hot water for 15 minutes. Drain and squeeze out the excess water. Set them aside.
  2. Rinse and soak the basmati rice in water for 30 minutes. Drain and set aside.
  3. In a large pot, heat ghee or oil. Add whole spices and sauté until aromatic.
  4. Add thinly sliced onions and cook until golden brown.
  5. Stir in the chopped tomatoes, ginger-garlic paste, turmeric powder, red chili powder, and biryani masala. Cook until the tomatoes become soft.
  6. Add the soaked soya chunks and cook for 5 minutes. Mix in the chopped mint and coriander leaves.
  7. In a separate pot, parboil the soaked basmati rice with water and a pinch of salt until 70% cooked.
  8. Layer the rice over the soya chunks mixture. Drizzle plain yogurt and ghee on top.
  9. Cover the pot with a lid and cook on low heat for 20-25 minutes or until the rice is fully cooked and fluffy.
  10. Serve hot with raita or salad.

NUTRITION FACTS:

Calories: 380 | Total Fat: 8g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 280mg | Total Carbohydrates: 55g | Dietary Fiber: 6g | Sugar: 4g | Protein: 24g

8. Soya Chunks Manchurian:

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

Soya Chunks Manchurian

Ingredients:

  • 1 cup soya chunks
  • 1/4 cup all-purpose flour
  • 2 tablespoons cornstarch
  • 1 tablespoon ginger-garlic paste
  • 1 tablespoon soy sauce
  • 1 tablespoon tomato ketchup
  • 1 tablespoon chili sauce
  • 1 teaspoon vinegar
  • 1/2 teaspoon red chili powder
  • 1/4 teaspoon black pepper powder
  • Spring onions, chopped (for garnish)
  • Vegetable oil for frying
  • Salt to taste

How To Make:

  1. Start by boiling water in a large pot. Once the water comes to a boil, add the soya chunks and let them cook for 5 minutes. Drain the water and squeeze out any excess water from the soya chunks. Set them aside.
  2. In a mixing bowl, combine all-purpose flour, cornstarch, ginger-garlic paste, red chili powder, black pepper powder, and a pinch of salt. Mix well.
  3. Add the boiled soya chunks to the batter, ensuring they are coated evenly, and then carefully drop them into hot oil.
  4. Fry the coated soya chunks until they turn golden brown and crispy. Remove them from the oil and place them on a paper towel to remove excess oil.
  5. In a separate pan, heat a tablespoon of oil over medium heat. Add ginger-garlic paste and sauté for a minute.
  6. Stir in soy sauce, tomato ketchup, chili sauce, vinegar, and a pinch of salt. Mix well and let the sauce simmer for 2-3 minutes.
  7. Add the fried soya chunks to the sauce and toss them gently until they are coated with the sauce.
  8. Garnish with chopped spring onions and serve hot as a delicious appetizer.

NUTRITION FACTS:

Calories: 260 | Total Fat: 8g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 660mg | Total Carbohydrates: 25g | Dietary Fiber: 4g | Sugar: 6g | Protein: 18g 

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