9 Quick And Easy Soya Recipes – Best Soya Recipes: Here is a compilation of the greatest vegetarian and non-vegetarian soya dishes, including Thai soyabean in cabbage cups, soya kebabs, soya seekh, soya haleem, oat and soya pancakes, and many more.
What Makes Soya So Amazing | Soya Benefits
1. Low Fat: Soya is low in fat and cholesterol, and it is high in fibre, making it easier to digest.
2. Omega-3 Fatty Acids: It includes vital omega-3 fats that help to keep the heart healthy. Omega-3 fatty acids are also important in slowing down the ageing process and reducing the dangers of cancer, dementia, Alzheimer’s, and diabetes.
3. Minerals: It gives our body all of the necessary components and minerals, such as calcium, iron, magnesium, protein, and selenium.
4. Ailments: Soya is high in isoflavones, which help to lower the risk of cancer, heart disease, and osteoporosis.
5. Protein: Soybean is the only vegetarian meal known to provide complete protein, meaning it includes all eight necessary amino acids.
These are 13 of the most delicious soya dishes you can make at home:
1. Thai Soyabean in Cabbage Cups Recipe
Fresh cabbage cups are filled with a fragrant mixture of soya, Oriental flavours, and bean sprouts.
Ingredients of Thai Soyabean In Cabbage Cups
- 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
HOW TO MAKE IT
1.Soak the soya bean in water for at least 30 minutes. Wash three to four times. Now squeeze them to remove all of the water.
2.Heat 1 tablespoon oil in a wok. Cook the chopped onion. Now stir in the garlic and green chilies.
3. Stir in the soya bean. Cook until the water evaporates.
4.Add the tomato sauce, soy sauce, Thai red curry paste, and 1/2 chicken stock cube crushed if not vegetarian.
5.Add a pinch of crushed black pepper and sauté. Sauté the spring onions until crisp.
6.Combine coriander, spring onions, chilli flakes, and toasted peanuts. Squeeze lemon juice and taste for salt.
7.Serve with cabbage cups fashioned from little cabbage leaves.
2. Zucchini Stuffed with Soya Recipe
Fresh zucchini topped with sautéed soya and cooked to perfection. A fantastic snack for a perfect evening!
Ingredients of Zucchini Stuffed with Soya
- 1 green zucchini boiled
- 100 gm soya kernels soaked
- 1 Tbsp ginger garlic paste
- 1 tsp garam masala
- 1 tsp coriander powder
- 1 tsp cumin powder
- 1 green chilli finely chopped
- 2 Tbsp oil
- Handful fresh coriander leaves.
- Salt to flavor
- 1 tsp lime juice
- Fresh coriander leaves for garnish
HOW TO MAKE IT
1.Soak the soya in warm water for about 30 minutes. After half an hour, rinse it three or four times to soften it.
2.Cut the boiling zucchini in half lengthwise and scrape off portion of the flesh.
3.Saute the ginger garlic paste and green chilies in a little oil.
4.Add the soya granules, spices, and coriander leaves and stir-fry briskly until everything is done.
5.Top with lime juice and coriander leaves and serve.
6.Place the soya mixture in the zucchini boat and bake for 5 minutes on a prepared baking sheet, or until it appears crispy. Serve hot.
3. Soya Kebabs Recipe
This dish replaces meat with the hearty texture of soy granules, which will not let you down.
Ingredients of Soya Kebabs
- 2 cups soya granules
- Water to soak soya granules for 1/2 hr at least, then wash and drain
- 2 Tbsp vinegar
- 4 bread slices, crumbled fine
- 1 Tbsp salt or to taste
- 2 tsp garlic paste
- 1/2 tsp powdered black pepper (pissi kali mirch)
- 1/4 cup onions, chopped
- 2 tsp hari mirch chopped fine or to taste
- 1 tsp chilli powder or to taste
- Oil for pan-frying
- Onion rings and lemon wedges for garnish
HOW TO MAKE IT
1.Combine all of the ingredients except the oil and garnish.
2.Form the mixture into flat rounds and place in the refrigerator for about an hour.
3.Heat a small layer of oil in a frying pan. Brown the formed rounds on one side first, then the other, over medium heat.
4.Serve with onion rings and lemon wedges, as well as a green chutney.
4.Soya Seekh Recipe
The classic seekh kebabs, now soy-defined without sacrificing flavour! Who would have guessed?
Ingredients of Soya Seekh
- 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
HOW TO MAKE IT
1.Bring soya nuggets to a boil and drain.
2.Mash boiling potatoes and combine with soya, paneer, chopped ingredients, chaat masala, salt, and white pepper. Combine thoroughly.
3.Mix the ingredients in a mincer.
4.Cut into tiny pieces. Cook on a medium hot tandoor or charcoal grill with the skewers greased and the mince pressed on them.
5.Serve with mint chutney or tomato ketchup on the side.
5. Oat and Soya Pancakes Recipe
Here’s a nutritious way to start your day. Pancakes loaded with muesli and soy flour bliss.
Ingredients of Oat and Soya Pancakes
- 200 gms oats
- 150 gms soya flour
- 2 Chillies
- 1 tsp coriander
- 1 tsp ginger garlic paste
HOW TO MAKE IT
1.Soak the oats for 30-45 minutes in water.
2.Grind the soaked oats with the remaining ingredients and salt.
3.If desired, add water to the batter.
4.The batter should have a pourable consistency.
5.Heat 2-3 drops oil in a nonstick skillet.
6.Pour the batter into a 1/4-inch thick pancake.
7.Cook on both sides until medium brown.
8.Serve immediately with sauce/chutney/curd.
6.Soya Florentine Recipe
Take advantage of the best of both worlds. Layers of soybean and spinach deliciousness combined with the punch of cheese.
Ingredients of Soya Florentine
- 120 Gram Soya granules
- 300 gram Spinach
- 2 tsp Butter
- 2 tsp Garlic, chopped
- to taste Green Chilli Paste
- to taste Salt
- 1 Onion, chopped
- to taste Pepper Powder
- 1/2 cup Tomato Sauce
- 1 tbsp Refined Oil
- 1/2 cup White Sauce
- For garnishing Cheese , grated
HOW TO MAKE IT
1.Wash and drain the soya granules. Set aside.
2.Bring the washed and chopped spinach to a boil for 30 seconds.
3.Wash and drain in cold water. In a skillet, melt butter and saute chopped garlic.
4.Toss in the spinach, green chilli paste, and salt to taste.
5.Cook for 5 minutes before transferring to a serving plate.
6.In a pan, heat the oil and sauté the onions until they are light brown in colour.
7.Cook for a few minutes after adding the granules.
8.Mix in the salt, pepper powder, and tomato sauce, then pour over the cooked spinach.
9. Drizzle with white sauce.
10.Spread grated cheese on top and bake for 15 minutes in a preheated oven.
7. Soya Pouch Recipe
A snack you simply cannot pass up! Little pouches consisting of wheat flour and semolina, packed with a seasoned soya mixture and lightly fried.
Ingredients of Soya Pouch
- 100 Gram Soya granules
- 1 Onion
- 1/2 tsp Ginger Paste
- 1/2 tsp Garlic Paste
- to taste Red Chilli Powder
- to taste Salt
- 1/2 tsp Garam Masala Powder
- 1 tbsp Coriander Leaves
- 200 gram Refined Wheat Flour
- 4 tbsp Semolina
- 2 tbsp Ghee
- To deep fry Refined Oil
HOW TO MAKE IT
1.Combine refined wheat flour, semolina, salt, and ghee in a mixing bowl. Add enough water to form a smooth dough, cover with a moist towel, and set aside.
2.Soak soya granules for 15 minutes in warm water, then wring off excess water.
3.Chop the onion and coriander leaves finely.
4.In a pan, heat two tablespoons of oil and add the chopped onion, ginger paste, and garlic paste.
5.Cook until the onions are light brown in colour, then add the soaking granules.
6.Stir in the red chilli powder, salt, and garam masala until the granules are cooked.
7.Add the coriander leaves and continue to simmer until the mixture is practically dry.
8.Divide the dough into 12 equal sections and roll out into three-inch-diameter puris.
9.In the centre of the puri, place around two teaspoons of the granules mixture.
10.Raise the edges and press tightly together to form a bag.
11.Fry till golden brown in heated oil.
12.Serve immediately with green chutney.
8. Soya Stir Fry Recipe
Stir fries are typically at the top of the list when it comes to healthful foods. They are light and aid in controlling the quantity of fat consumed. A quick and easy recipe.
Ingredients of Soya Stir Fry
- 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
HOW TO MAKE IT
1.Rehydrate the dried soya chunks as directed above or according to the package directions. For this dish, I rehydrated soya pieces in boiling water.
2.In a skillet, heat the oil and sputter the mustard seeds. Now add the rest of the sauteeing, sauteeing after each addition.
3.Continue to cook until the onion becomes translucent.
4.It’s now time to add the dry powders.
5.You may either mix them with some water before adding them to the hot pan, or add them dry and mix them while in the pan.
6. If using curry leaves, add them now.
7.Simmer for 4-5 minutes, stirring regularly, to ensure the soya chunks are fully coated and all the juices are absorbed.
8. Decorate with coriander leaves if desired.
9.Serve immediately with chapathi or rice.
TIPS
11.Determine the quantity required for the recipe.
12. Choose a dish with at least double the capacity.
13.When you rehydrate dried soy meat, it expands in size.
14.Bring water to a boil and pour it over the soy meat in the dish to rehydrate it.
15.Stir it with a spoon and set it aside for 5 to 10 minutes.
16.Instead of water, you can use vegetable or meat stock.
17.Add some lemon or vinegar if desired.
18.Dried soy meat may be stored at room temperature for up to a year.
19.However, once rehydrated, consume it immediately or store it in the refrigerator.
20.Do not keep it in the refrigerator for more than three days.
9. Soya 65 Recipe
With so many nutritious advantages of soya beans, giving Soya 65 a try is worthwhile. This dish is made with fried soya chunks and a wonderful spice combination; check the recipe below.
Ingredients of Soya 65
- 1 Cup Soya beans
- 1 Chopped onion
- 1 Chopped capsicum
- 1/2 tbsp Red chilli powder
- 1/2 tbsp Pepper
- 1/2 tbsp Vinegar
- 1/2 tbsp Chilli sauce
- 1 tbsp Ginger garlic paste
- 1 tbsp Soya Sauce
HOW TO MAKE IT
1.Bring some soya chunks to a boil and then press off the excess water. Now coat them with maize flour and cook them.
2.In a separate pan, heat some oil and add the fried soya pieces.
3.To this, add red chilli powder, pepper, soy sauce, chilli sauce, a little vinegar, and salt to taste. Make sure the sauces cover all of the bits.
4.Now stir in the coarsely chopped onions and capsicum. Stir once more.
5.Serve garnished with green onions.
LATEST Recipe