Healthy Soya Bean Recipes For Dinner
Image Credit: soya manchurian/

There are many theories surrounding soybeans. But they are the unrivalled winners occupying the centre stage in the vegetarian food scene. Soya is loaded with proteins and other necessary nutrients, making it the ideal meat substitute. To prepare a variety of delicious culinary fares, you can get these beans from the stores or go for soy nuggets. It is simple to cook and has the distinctive quality of absorbing various flavours. As a result, it is an ideal ingredient that may be utilised in an array of dishes.

Soya Cutlet

Soya cutlet is a great appetiser that is both light and filling. One cup of soy chunks should be soaked in hot water, rinsed, squeezed to remove excess water, and then ground in a blender. 1 tablespoon oil has been added to a medium-hot pan. Add 1 tbsp minced ginger and 1 tbsp chopped garlic once it has heated through. Cook for 2 to 3 minutes. Add three green chillies next, and stir once more. Saute while adding 1 finely chopped onion. Salt, 1 tsp coriander powder, 1 tsp garam masala powder, 1 tsp chilli powder, and 1/2 tsp turmeric powder should be added after mixing well. Stir in the soya pieces that have been crushed. Add 2 boiled potatoes and finely chopped coriander leaves to the mixture after it has been transferred to a bowl. Blend all the ingredients well. Make spherical balls out of the mixture using a tablespoon, then flatten them into a circle. Make a batter with 3 tbsp cornflour and water in a bowl. Get some bread crumbs ready for coating on a platter. Dip the patties in the cornflour batter, ensuring they are coated thoroughly. Now roll them over the bread crumbs and deep-fried in hot oil until golden brown. Serve hot with green chutney or tomato sauce.

Soya Chunks Curry

This spicy curry is delectable and a fantastic option for dinner. To make this dish, soak 1 cup of soy chunks, rinse, and squeeze any extra water out. Heat a pressure cooker on medium. Sauté 1 tbsp oil, 1 inch of cinnamon, 1/2 teaspoon of peppercorns, 1 bay leaf, and 1 teaspoon of cumin seeds. Add 1 chopped onion, 1/2 tbsp minced garlic, and 1/2 tbsp grated ginger after the cumin has stopped sputtering. Add two pureed tomatoes. For seasoning, add 1 teaspoon salt, 1 teaspoon garam masala, 1 teaspoon each of turmeric, Kashmiri red chilli powder, and coriander powder. For two minutes, stir and sauté. Add 1/2 cup of green peas and the soya chunks. Stir them well. Place the lid on after adding 1 1/2 cups of water. After the pressure cooker leaves the first whistle, turn off the heat. Allow natural pressure release on its own.

soya chunks/

This recipe must be tried if you enjoy Manchurian food. First, soak 1 cup of soy chunks in 3 cups of boiling water. After rinsing and pressing off excess water, repeat. Add and blend 3 tablespoons cornflour, 2 tablespoons all-purpose flour, 1 tablespoon chilli powder, salt, and 1 teaspoon ginger-garlic paste. If necessary, add a tbsp of water as well. Next, deep-fried the soy pieces in hot oil while occasionally stirring until they get crispy. Place the platter with the fried soy on it and set it aside. Three teaspoons of oil and two cloves of garlic are heated in a kadhai over a medium flame. Then, add 4 tbsp of spring onions and 3 tbsp of onion. Well, sauté. Add 1 tablespoon of chilli sauce, 1 tablespoon of vinegar, 1 tablespoon of soy sauce, 2 tablespoons of tomato sauce, and salt to taste to give it flavour. Mix the ingredients thoroughly and cook them over a high burner. After that, stir in the chunks of fried soya. Soya pieces of Manchurian should then be served immediately with chopped spring onions as a garnish.

Soya Bhurji

Use soy granules to prepare this basic dish. 3/4 cup soy granules should be soaked, then rinsed and squeezed to eliminate extra water. At a medium temperature, warm 1 teaspoon of olive oil in a pan. Stir in 1 chopped green chilli and 1 teaspoon of cumin seeds. Add 1 chopped onion, 1 chopped tomato, 1 chopped pepper, and 1/2 tsp each of turmeric, chilli powder, garam masala, and salt to taste. After a few minutes of sautéing, add 1/4 cup of water and the soya granules that have been soaked. With roti or rice, serve this dish when it has finished cooking.

Soya Pulao

This is an easy-peasy recipe for a tasty meal. To prepare soya pulao, soak 1/2 cup of soy chunks. Once they are pliable, give them a couple of rinses under running water. Soak half a cup of rice in a bowl. Heat ghee or oil in a pressure cooker, add 1/2 tsp cumin seeds, 1-2 bay leaves, 3–4 peppercorns, 1/2 a cinnamon stick, and 3–4 cloves. Blend in one finely chopped onion, and cook until transparent. Now introduce the soya chunks and one diced potato. After that, stir in the soaked rice. Dispense 1 1/4 cups of water. Cook on a high flame while covering the lid. Turn the heat low after the first whistle, cook for an additional 4-5 whistles, and then turn the heat off. Release the steam and serve the rice after a few minutes.