Soya Veg Masala

Soya veg masala

 

Soya veg masala is a simple and easy dish made with soya chunks, vegetables and regular spices. The dish is a good source of protein for vegetarian, vegan or non meat eater. It can be served with roti, paratha or rice. It is good option for lunch boxes or a quick dinner or lunch.  It is  vegan. Skip adding asafoetida and chat masala to make it gluten free.

As per wikipedia, soya chunks is a defatted soy flour product, a by-product of extracting soybean oil. It is also known as textured vegetable protein / textured soy protein or soy meat. Soya chunks are a very good and high source of protein , vitamins, minerals and insoluble fibre.

I try to make recipes frequently using soya nuggets, chunks, granules. The soya veg masala is frequently made in my house. I usually make it for quick , easy and healthy lunch box. I pack it for my husband’s (Mithil) lunch box with some roti or parathas and raita.

I have boiled the dried soya chunks in water for 5 minutes, drained them and then removed excess water from them by squeezing them with hands. Then i have tossed them in oil with spices – turmeric, chili powder, coriander cumin powder, chat masala, amchur and salt. Soya chunks are bland in taste and hence become more flavorful after tossing them with the spices. It enhances the taste when in added to the curry.

My son (Aarav) prefers to eat them like that by squeezing lemon juice on them as a snack. He would like to that them in the lunch box in a small container. My friend in Pune (Jiya Karamachandani) used to make salad from with this tossed soya chunks. She used to arrange them at the center of a  big platter plate. Then she used to arrange slices of cucumber, onions and tomatoes around them. She used to sprinkle chat masala , coriander and lemon juice over them and serve. The salad was so delicious.  I used to crave for that dish when I was pregnant with Aarav. I miss your salad still and the good days and company Jiya Karamchandani.

Adding the tossed and spiced soya chunks enhances the flavor of soya veg masala.

Friends do try out this quick recipe and enjoy with your family and friends!!

Soya veg masala
Print Recipe
5 from 1 vote

Soya Veg Masala

Soya veg masala is a simple and easy dish made with soya chunks, vegetables and regular spices. The dish is a good source of protein for vegetarian, vegan or non meat eater. It can be served with roti, paratha or rice. It is good option for lunch boxes or a quick dinner or lunch.  It is  vegan. Skip adding asafoetida and chat masala to make it gluten free.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: curry, dinner, Main Dish, roz ka khana, vegan
Cuisine: Indian
Keyword: carrot, curry, easy, everydaymeal, healthy, lunchbox, nonvegsubstitute, onion, peas, proteinrich, quickandeasy, rozkakhana, simple, soyabean, soyachunks, soyanuggets, tomato, vegan
Servings: 4 people
Calories: 231kcal

Ingredients

Roasting Soya chunks

  • 1 tbsp oil
  • 1.5 cup soyachunks soyanuggets
  • 1/4 tsp asafoetia hing
  • 1/2 tsp turmeric powder haldi
  • 1 tsp red chili powder
  • 2 tsp coriander cumin powder dhania jeera powder
  • 1 tsp chat masala
  • 1 tsp dry mango powder amchur
  • salt as per taste

Making curry

  • 1 tbsp oil
  • 1 tsp cumin seeds jeera
  • 1/4 tsp asafoetida hing
  • 1 onion finely chopped
  • 2 tsp ginger garlic paste
  • 1/2 cup red capsicum finely chopped or any color capsicum
  • 1 carrot peeled and chopped
  • 1/2 tsp turmeric powder haldi
  • 1 tsp red chili powder or as per spice level needed
  • 1 tsp coriander cumin powder dhania jeera powder
  • 1 tsp garam masala
  • 1/4 cup green peas boiled
  • 1/4 cup sweet corn boiled
  • 1 cup water
  • 2 tsp kasuri methi powder
  • salt as per taste

Instructions

Roasting Soya Chunks

  • Heat oil in a pan medium heat. Add asafoetida, turmeric powder, coriander cumin powder, red chili powder.
    Soya veg masala
  • Add the soya chunks (Boil the dry soya chunk in hot water for 5 minutes, drained it and then remove excess water from it by squeezing them).
    Soya veg masala
  • Mix well. Add salt, chat masala and amchur powder. Mix well.
    Soya veg masala
  • Remove in a bowl and keep aside. These roasted soya chunks can be enjoyed with fresh salad - cucumber, tomato and onion slices with lemon squeezed on them.
    Soya veg masala
  • In the same pan, heat the 1 tbsp of oil on medium heat. Add cumin seeds and let them crackle. Add asafoetida.
    Soya veg masala
  • Add chopped onion and saute them till translucent.
    Soya veg masala
  • Add ginger garlic paste and mix well and saute for a minute.
    Soya veg masala
  • Add chopped carrot and capsicum. Add little salt and mix well.
    Soya veg masala
  • Cover and cook till carrot softens. Add little water if needed to avoid sticking at the bottom of the pan.
    Soya veg masala
  • Add turmeric powder, coriander powder, red chili powder and garam masala. Mix well.
    Soya veg masala
  • Add boiled corn and peas.
    Soya veg masala
  • Add the roasted soya chunks and mix well.
    Soya veg masala
  • Add water and mix well.
    Soya veg masala
  • Add kasuri methi powder and salt. Mix well.
    Soya veg masala
  • Cover and simmer for 5-7 minutes.
    Soya veg masala
  • The soya veg masala is ready.
    Soya veg masala
  • Remove in a serving bowl . Garnish with coriander and serve hot with roti or rice.
    Soya veg masala

Nutrition

Calories: 231kcal | Carbohydrates: 21g | Protein: 18g | Fat: 7g | Sodium: 44mg | Potassium: 220mg | Fiber: 8g | Sugar: 8g | Vitamin A: 72.9% | Vitamin C: 40.5% | Calcium: 13.2% | Iron: 28.2%

One thought on “Soya Veg Masala

  • June 22, 2019 at 6:43 am
    Permalink

    tempting, easy and delicious recipe.

    Reply

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