Soya Manchurian is a delicious Asian recipe where soya chunks are tossed in a sweet and spicy Chinese sauce that’s perfect for vegetarians! 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! I tried these soya hara bhara kebabs which were such a hit. That’s when I thought about combining my two loves – soya chunks and manchurian to make this soya manchurian! And the result is this dish we’ve been having on repeat at least twice a month!
What I love about this recipe is that the soya chunks add a nice, meaty texture which is sometimes even better than vegetarian manchurian balls.
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Why You’ll Love This Dish
- A quick and easy vegetarian starter that’s as delicious as it’s healthy
- Perfect for when you want a protein-packed meal, but with an Indo-Chinese flavor
- Requires very little prep time, since you don’t have to chop veggies and make the manchurian balls
- The entire dish is ready in under 30 minutes
Benefits of Eating Soya Chunks
Have you ever calculated your protein intake for the day? Recently the Indian Dietician Association (IDA) has revealed that the Indian diet has 50% inadequate protein pattern. Which should be an eye opener, as a protein deficiency can lead to some other health issues. Soya is one of the highest sources of protein (higher than even eggs, dal and paneer), and can really help you meet your protein intake. Here are some more benefits of eating soya:
- Supports heart health: Apart from being high in protein, soya chunks are also high in fiber and omega 6 fatty acids, while being low fat. All of this things help keep your heart younger and healthier.
- Aids digestion: Soya chunks are a rich source of dietary fiber to help strengthen your gut. It reduces constipation, promotes regular bowel movement, and improves the growth of good bacteria to keep the digestive system healthy.
- Reduces inflammation: The high fiber content, coupled with the presence of Omega 6 fatty acids, calcium, essential vitamins and nutrients helps soya chunks in reducing inflammation.
- Aids in weight loss: The protein helps you full longer, while the fiber boosts healthy digestion, making soya chunks a great addition to a weight loss diet.
Frequently Asked Questions
Soya chunks are made up of soy flour, and is a by product of the soy oil extraction process. They have a similar protein content as well as a slightly chewy meat-like texture, making it an excellent source of vegetarian protein.
Yes, it’s naturally vegan as long as you use plant-based sauces.
It can be. Using less oil, adding vegetables, and opting for air-frying or shallow-frying makes it a more balanced dish.
You can prep and fry the soya chunks in advance, but toss them in the sauce just before serving to keep them from turning soggy.
Richa’s Top Tips
- You can make this dish even more wholesome by adding in a few more veggies like red and yellow bell peppers, mushrooms and cabbage.
- I use my homemade tomato ketchup to help add a slight sweetness to the dish. You can easily swap it with a store-bought one.
- Make sure to thoroughly squeeze all the excess water from the soya chunks before you cook them to maintain the texture and flavor of the dish.
Storage Tips
- Store leftover soya manchurian in an airtight container in the refrigerator for up to 2 days.
- If possible, store the fried soya chunks and the sauce separately to retain texture and prevent a soggy dish.
- Reheat gently in a pan over low heat, adding a splash of water if needed to loosen the sauce. Avoid reheating multiple times as it affects both taste and texture.
- Freezing is not recommended once the dish is fully assembled, as the sauce can change texture. However, you can freeze the fried soya chunks alone and use them later in a fresh batch of sauce.
Customisation Ideas
- Make it drier or saucier: Prefer a starter-style dish? Keep the sauce minimal and let it coat the soya chunks lightly. For a main-course version, add a little water or stock and simmer for a few minutes to get a thicker gravy.
- Adjust the spice level: Increase or decrease the amount of green chillies depending on your spice tolerance.
- Add more vegetables: Finely chopped capsicum, spring onions, carrots, or even mushrooms work really well and add extra texture and nutrition.
- Try different proteins: Not a fan of soya chunks? You can use cauliflower florets, paneer cubes, or mushrooms and follow the same sauce base.
Serving Ideas
- My favorite way to eat soya manchurian is with fried rice or hakka noodles. You can even pair it with egg fried rice for an extra boost of flavor and protein.
- Enjoy the gravy version with steamed rice for a comforting, fuss-free lunch or dinner.
- Turn leftovers into a wrap or roll, stuffing them into rotis or parathas with some crunchy onions and a little extra sauce.
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!
Watch Soya Manchurian Recipe Video
Soya Manchurian
Ingredients
- 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
Instructions
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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.
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Toss the soya chunks in a tablespoon of corn flour.
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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.
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Add the bell peppers and soya chunks in the pan and toss well.
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In a bowl, whisk together soy sauce, chilli sauce, ketchup, remaining cornflour and 3/4th 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.
Video
Nutrition
This article was researched and written by Urvi Dalal.
The post Soya Manchurian appeared first on My Food Story.
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