Soya Manchurian is a delicious Asian recipe where soya chunks are tossed in a sweet and spicy Chinese sauce. Goes best with hakka noodles and fried rice.
I have to be honest. I can eat Chinese for breakfast, lunch and dinner. Especially Indian Chinese which is always packed with flavor and so easy to make!
What I love about this soya manchurian recipe is that the soya chunks add a nice, meaty texture which is sometimes even better than vegetarian manchurian balls.
Have you ever calculated your protein intake for the day? This should be an eye opener - recently the Indian Dietician Association (IDA) has revealed that the Indian diet has 50% inadequate protein pattern. I came across this and a few other facts including the below in a TOI article:
- 97% pregnant women don’t know the protein needs of their body and 62% of pregnant women/lactating mothers face protein deficiency.
- There is a protein deficiency in 70% of parents. Men with families have been found to be the most protein deficient. Singles have better protein intake than their married counterparts.
- Only 52% of mothers of 8-15 year olds associate protein with health.
- Working women as well as housewives have been found to be 70%-80% protein deficient.
This soya manchurian is something you can try when you want a protein packed meal, but still want to enjoy manchurian. Soya is one of the highest sources of protein – higher than even eggs, dal and paneer (cottage cheese).
This is what I love about Nutrela’s soya products. They come in chunks, mini chunks and granules and they are so versatile, and so easy to use in everything! A spicy soya chunks curry has been staple at home for years, and recently I tried these soya hara bhara kebabs which were such a hit. Then there is this soya manchurian which will make you forget that these were actually made with soya chunks.
And you know another advantage to using soya chunks? You don’t have to cut and shred vegetables and spend 20 minutes making the balls. You can just soak some soya chunks and get to it so that you have a delicious veg manchurian on the table in minutes! Hello, another 30 minute recipe 😉
I’m serving this soya manchurian with some egg fried rice because I have a strong love for egg fried rice that no noodles can beat. But feel free to serve these with both noodles and rice if that’s what you like. In fact, if you prefer your manchurian slightly dry, you can even tweak the gravy a little bit to make it less runny. Use this recipe as a guide and make this soya manchurian your own!
Soya Manchurian is my recipe for #Proteinweek
- 2 cups Soya Chunks
- 2 tablespoons Oil
- 1 teaspoon Garlic minced
- 1 teaspoon Ginger minced
- 3 Green Chillies slit in half
- 1 Onion cubed (large)
- 1 Bell Pepper cubed
- 3 tablespoons Corn Flour divided
- 3 tablespoons Light Soy Sauce
- 1 tablespoon Chilli Sauce / hot sauce
- 2 tablespoons Tomato Ketchup
- Chopped green onions for topping
- Soak soya chunks in enough hot water to cover them and set aside for 15 minutes. Once soaked for 15 minutes, drain and squeeze excess water.
- Toss the soya chunks in a tablespoon of corn flour.
- Heat a tablespoon oil in a large pan and add the soya chunks. Fry them on all sides for 3-4 minutes and remove from pan. In the same pan, add remaining oil and stir fry garlic, ginger, green chillies and onion on high heat for 2-3 minutes.
- Add the bell peppers and soya chunks in the pan and toss well.
- In a bowl, whisk together soy sauce, chilli sauce, ketchup, remaining cornflour and ¾th cup water and add this mixture to the pan. Keep stirring till the sauce comes to a boil and thickens. Turn off the flame, top with sliced green onions and serve hot.