Soya Beans or Soya Chunks are an excellent source of plant-based protein. They contain a high amount of protein, fiber, omega-3 fatty acids, and low saturated fat, each of which promotes heart health.
They also contain phytoestrogens called Iso-flavones, which may help ease menopause symptoms. They thus prevent diseases like diabetes, cardiovascular disease, and some types of cancer. Soya Chunks Vegetable Stir Fry is a vegan dish, easy and quick to make. It can be consumed on its own or with rice or roti at any meal.
Ingredients:
- Soya Chunks – 40 to 50 grams
- Diced Onion – ½ Medium
- Diced Bell Peppers – ½ Medium
- Diced Carrot – 1 Small
- Chopped Spring Onion – 1 Small
- Chopped Garlic – ½ Teaspoon
- Chopped Ginger – ½ tsp Teaspoon
- Soy Sauce – 1 Tablespoon
- Chilli Sauce – 2 Tablespoons
- Coriander Leaves – Finely Chopped
- Pepper Powder – ¼ Teaspoon
- Water
- Oil – 2 Teaspoons
- Salt – As Per Taste
Method:
- Soak soya chunks for 10 minutes in boiling water.
- Heat oil in a pan, add ginger, garlic, and salt, and sauté till the raw smell disappears.
- Sauté the onion until translucent. Add the other vegetables, except for spring onion greens, and stir fry for 4 – 5 minutes.
- Squeeze the soaked soya chunks and add them to the kadhai
- Now add chili sauce, soy sauce, salt, and pepper to it and stir fry it for 2 – 3 minutes
- Sprinkle the greens of the spring onion over it and serve.
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