5 Ways You Can Include Soya To Your Everyday Food

Soy is a controversial health food, but it’s all about choosing the right forms and eating them in moderation. New Woman shares 5 delicious soya bean recipes here...

5 Ways You Can Include Soya To Your Everyday Food

Considered to be the perfect substitute to meat, soya is power packed with proteins and other essential nutrients. You can buy the beans from the markets or get your hands on soya nuggets to make a range of delectable dishes. It is easy to cook and has the unique characteristic of soaking in myriad flavours while cooking.

1. Thai Soyabean In Cabbage Cups 

It’s vegetarian, it’s low fat and filled with flavor. Try this Thai soya bean salad with bean sprouts, chilies, the crunchiness of vegetables and the zing of lemon juice.

Soya Recipes


1 cup soya bean

3/4th cup chopped onions

2 tsp chopped garlic

2 tsp chopped green chillies

2 Tbsp tomato sauce

3 Tbsp coriander chopped

2.5 Tbsp soya sauce

1 Tbsp Thai red curry paste

1/2 cup bean sprouts

Peanuts (optional)

Juice of 3/4th lemon

Spring onion

Coriander, chopped

Chilli flakes

Method:  Soak soya bean in water for at least half hour. Wash 3-4 times. Now squeeze them and take all water out. In a wok, heat 1 tablespoon oil. Saute the chopped onion. Now add chopped garlic and green chillies. Toss in soya bean. Saute till water dries. Add the tomato sauce, soy sauce, Thai red curry paste and if not vegetarian, put in 1/2 chicken stock cube crumbled. Add little crushed black pepper and saute. Now add spring onions and saute till crisp. Add coriander spring onions, chilli flakes, and few toasted peanuts. Taste for salt and squeeze lemon juice. Serve with cabbage cups made out of the small cabbage.

2. Soya Seekh 

Vegetarians rejoice, here’s for you a simple and speedy recipe of seekh kebabs made with soya nuggets.

Soya Recipes


100 gm soya dumplings

20 gm potato boiled

10 gm paneer

3 gm garam masala powder

3 gm coriander leaves

3 gm garlic chopped fine

2 gm green chillies chopped

2 gm ginger chopped

2 gm chaat masala

2 gm white pepper powder

Salt – to taste

Method: Boil soya nuggets in enough water and drain. Mash boiled potato and add to soya along with paneer with chopped ingredients, chaat masala, salt and white pepper. Mix well. Pass the mixture through a mincer. Divide into small portions. Grease the skewers and press the mince on skewers and cook in a medium hot tandoor or charcoal grill. Serve hot with mint chutney or tomato ketchup.

3. Soya Haleem

Haleem is a popular curry prepared during Ramzaan with meat and various dal. Here’s a vegetarian version of it made with soy granules. Hyderabadi Haleem is very popular in India.

Soya Recipes


8-10 cloves of garlic

30 gm of ginger

3 green chilies

3 Tbsp olive oil

250 gm onions, thinly sliced

1 Tbsp red chilli powder

1 cinnamon stick

2-3 cloves

5-6 black peppercorns

2-3 cardamom pods

2-3 tsp cumin seeds

2-3 bay leaves

1 cup soy granules

3 Tbsp green gram

3 Tbsp red lentil

3 Tbsp black gram

40-50 gm whole wheat or cracked wheat

200 ml vegetable stock

1 tsp  jeera powder

1 tsp coriander powder

1 tsp  garam masala

1/2 tsp turmeric powder

A few chopped coriander leaves

A few chopped mint leaves

Method: In a blender add ginger, garlic and green chilies and blend into a rough paste. In a hot pan, fry the onions till golden brown in olive oil. Transfer some into a bowl. Leave the rest in a pan. Add the red chili powder and the ginger, garlic and green chili paste to the onions in the pan. Stir well until lightly combined. Add the other spices like cinnamon, cloves, black peppercorns, whole cardamoms, cumin seeds and bay leaves. Now add the soy granules to the above and saute well. Then add the green gram, red lentil, and black gram. Give it all a nice mix. Then add the cracked wheat and the leftover cooking water of the dal and 200ml of the vegetable stock. Mix well till all the ingredients come together. Add the powder spices- cumin powder, coriander powder, and turmeric powder and garam masala. Season it with salt and some fresh coriander. Cook well till all the stock is absorbed and the dal and broken wheat are soft enough to mash or blend. Garnish it with fresh coriander, mint leaves, chopped green chilies, and lime. Serve hot.

4. Soya Pouch 

Soy mixture stuffed in soft dough and fried.

Soya Recipes


100 gm soya granules

1 onion

1/2 tsp ginger paste

1/2 tsp garlic paste

Red chilli powder – to taste

Salt – to taste

1/2 tsp garam masala powder

1 Tbsp coriander leaves

200 gm refined wheat flour

4 Tbsp semolina

2 Tbsp ghee

Refined oil

Method: Mix refined wheat flour, semolina, salt, and ghee. Add sufficient water, make a smooth dough, cover with a damp cloth and keep aside. Soak soya granules in warm water for 15 minutes and squeeze out excess water. Finely chop onion and coriander leaves. Heat two tbsp oil in a pan, add chopped onion, ginger paste and garlic paste. Cook till the onions turn light brown in colour and add soaked granules. Add red chilli powder, salt, garam masala and stir-fry till the granules are cooked. Add coriander leaves and cook till the mixture is almost dry. Divide the dough into 12 equal portions and roll out into puris of three inches diameter. Place about two tsp of the granules mixture in the center of the puri. Lift the edges and press together firmly to form a pouch. Deep fry in hot oil till golden brown. Serve hot with green chutney.

5. Soya Stir Fry

Re-hydrated soya chunks stir fried with onions, tomatoes, and loads of masalas.

Soya Recipes


150 g dried soya chunks

1 tsp mustard seeds

1 onion, thinly sliced

1 tomato, thinly sliced

1 tsp ginger paste

1 tsp garlic paste

1 tsp red chilli paste

1 Tbsp meat masala

2 tsp red chilly powder or to taste

2 tsp coriander powder

1/2 tsp turmeric powder

1/2 tsp fenugreek powder

Coriander leaves, chopped

2 tbsp oil

1/2 cup water or veg stock

Salt to taste

Curry leaves – optional

Method: Rehydrate the dried soya chunks as above or according to packet instructions. I used boiling water to rehydrate soya chunks for this recipe. Heat oil in a pan and splutter mustard seeds. Now add rest sauteeing after each addition. Keep frying till the onion turns transparent. Now it is time to add the dry powders. You can either mix them together with some water and then add to the hot pan or add them dry and mix well while in the pan. Add curry leaves now if u r using them. Add about 1/2 cup of water/stock and cover with a lid and simmer for 4-5 minutes, stirring occasionally to make sure the soya chunks are coated well and all the juices are absorbed. Garnish with coriander leaves. Serve hot with chapati or rice.


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