I always look for benefits in food before I eat so I googled about soya chunks and got to know from Wikipedia that it has protein content equal to that of meat.
I was on my weight loss regime so I quickly added this to my diet list. It is easy to cook, tasty to eat and if you are a vegetarian, you can get a lot of protein from this low calorie, versatile ingredient.
This is the first recipe I tried on my own and I like it this way very much. I hope you like it too! :)
| Nutritional Information (Approx) | |||
| (per serving) | |||
| Energy | 114 | Calories | |
| Fat | 5 | % | |
| Carbohydrate | 5 | % | |
| Dietary Fiber | 9 | % | |
| Sodium | 4 | % | |
| Vitamin A | 23 | % | |
| Vitamin C | 13 | % | |
| Calcium | 2 | % | |
| Iron | 6 | % | |
| Protein | 6.2 | Grams | |
| Sugar | 1.7 | Grams | |
| Ingredients | |
| Soya chunks(Small even sized) | 1 cup |
| Onion chopped | 1 |
| Tomatoes chopped | 2 |
| Salt | to taste |
| Sambar powder | 1 tsp |
| Chilli powder | 1/2 tsp |
| Turmeric | a pinch |
| Water | 1/2 cup |
| To Temper | |
| Oil | 2 tsps |
| Mustard seeds | 1/2 tsp |
| Cumin seeds | 1/2 tsp |
| Fennel seeds | 1/4 tsp |
Boil a pot of water with little salt. Add Soya chunks to the boiling water, cook until soya chunks are soft and drain the water.
Wash the cooked soya chunks, squeeze the water out of it and keep it aside.
In a pan, add oil and wait till it gets hot. Add the ingredients listed under "To Temper" and fry for 2 minutes. Add onion and fry till it gets transparent.
Add chopped tomatoes, turmeric and water and cook it with closed lid. Once the tomatoes are cooked and soft, add Sambar powder, Chilli powder and salt. Boil the mixture and add soya chunks.
Fry for few minutes and serve hot. It can be served with hot Rotis or rice.
You can add ginger garlic paste and garam masala for stronger flavour.
