Wednesday, July 26, 2017

Low Carb No Hassle!

3 Indian Soya Recipes

June 15, 2010 by  
Filed under Indian Cuisine

Soya is one of the richest sources of protein, yet it finds only a small place in Indian cooking. I’m not sure why ; maybe there are fewer Indian recipes that you can make out of Soya. Soya – based dishes can not only be tasty but healthy too! Replace Paneer with Soya chunks or granules (available in most grocery stores) and you can make delicious evening snacks or tantalizing curries for your Rotis.

A Tasteful Soya

There are three Soya recipes – Indian style featured here:

1. How to make ‘Indian – Chinese’ Soya Manchurian (an alternative to Gobi Manchurian)

2. Soya Dosa – A healthy dish of this South Indian bread variety

3. Soya in Kofta Curry – Perfect for a weekend menu

Recipes follow below:

1. Soya Manchurian

Who says you can only taste Gobi Manchurian in restaurants? Well, now there is a healthier alternative to this Indo-Chinese recipe.


  • Soya Chunks- 1 small cup
  • Maida- ½ tbsp
  • Corn Flour- ½ tablespoon
  • Pepper Powder- For taste
  • Aji-no-moto- 1 pinch
  • Finely Chopped Garlic- 10 pods
  • Green chillies- 5
  • Soya Sauce- 1 teaspoon
  • Capsicum- 1
  • Salt- to taste
  • Oil- For frying
  • Finely chopped spring onions- little

How to make / Method:

  1. Soak the Soya chunks in hot-water for 10 minutes.
  2. Then squeeze them to remove the excess water from it and keep aside.
  3. Mix Maida, corn-flour, salt, Pepper powder well in a bowl.
  4. Mix water if required to get a batter form (preferably a pakoda batter), add the squeezed Soya chunks into it and deep fry it in oil and keep those fried soya aside.
  5. Heat little oil in another kadai or pan.
  6. Add chopped garlic, green chillies, Chopped capsicum, and sauté for a while.
  7. Add Soya sauce, Aji-no-moto, and little water and cook for a while.
  8. Then add those fried Soya ones into it and sauté it for sometime.
  9. Sprinkle chopped spring onions and serve.


2. Soya Kofta Curry

With simple ingredients and a simpler recipe, you could turn any dull cooking day with this recipe for Soya Kofta Curry.


  • Soya Granules- 1 ¼ cup
  • Boiled Mashed Potatoes- 2
  • Tomato Puree- 2 tablespoon
  • Onion Paste- 1 tablespoon
  • Pepper Powder- 1 teaspoon
  • Ginger-Garlic Paste- 1 teaspoon
  • Coriander Powder- 1 teaspoon
  • Saunf Fennel Seeds) – ½ teaspoon
  • Garam Masala Powder- 1 teaspoon
  • Turmeric Powder- 1 pinch
  • Salt- To taste
  • Oil- 1 tbsp
  • Coriander- For garnishing

How to make / Method

  1. Mix mashed potatoes, Soya granules, salt, and pepper powder in a bowl
  2. If the mixture is watery, mix a little corn/rice flour and then make smalls out of it and deep fry it in oil
  3. Keep this aside.
  4. Heat oil in a pan and add saunf, ginger-garlic paste, onion Paste, tomato puree, and fry for a while.
  5. Then add Pepper Powder, coriander powder, garam masala powder, turmeric powder, salt and cook for a while.
  6. Then add fried Soya koftas or balls into it and stir for sometime.
  7. Add fresh cream and cashew paste to add more flavor (optional)
  8. Garnish with coriander leaves and serve with chapathi, Rotis, Pulkas, Kulchas or Nan. You could even enjoy this with plain rice


3. Soya Dosa


  • Soya Chunks – 30
  • Toor dhal (Pigeon Peas) – ½ cup
  • Bengal Gram dhal – ½ cup
  • Rice – ½ cup
  • Finely chopped fenugreek leaves – 1 cup
  • Chopped onions- 1 cup
  • Coconut Milk – 1 cup
  • Red Chillies – 10
  • Ginger – 1 small piece – chopped finely
  • Saunf (fennel seeds) – 1 teaspoon
  • Cumin Seeds – 1 teaspoon
  • Salt and Oil – to taste

How to make / method

  1. Soak the rice and the dhals in water for about 2 hours.
  2. Remove this soaked mixture and add red chillies, salt, ginger, saunf, cumin seeds, and grind it coarsely.
  3. Put the Soya chunks in hot water. Squeeze them and add it to the coarsely grinded mixture.
  4. To this batter, add chopped onions, fenugreek leaves, and coconut milk and mix well.
  5. Then heat a dosa tava, Pour the batter like a dosa but little thick in size.
  6. Serve with tangy chutney


Send us your own Indian soya recipes (and other recipes too) and it will be published on the main Indian food recipes website or this blog. Use this form to email me the recipes.


Useful Links to other websites:

From Indian Food Kitchen:

Delicious Curry Recipes

Indian Snacks recipes

Dosa Recipes

More Snacks and Tiffin varietiesfrom this blog


Soy Recipes by

Soya health benefits and recipes by

Soya Milk Recipes by

Creative Commons License photo credit: RavenCore17

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