Soya Chunks Fry (Meal Maker Fry)

- Submitted by Dahlia

(Meal Maker Varuval, Soy Dry Fry, Soy Chunks Fry, Vegetarian meat fry)

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Last one month I have been sharing many snack and dessert recipes with high calorie ingredients. Today I have decided to share an extremely nutritious and high protein side dish that could be eaten both with rice or chapatti- the soya meal maker fry. A few years before I believed that potatoes are the universal ingredient that could blend well in any dish. My opinion changed completely when I tried the soya meal maker. Soya chunks once soaked in water become fluffy and soft. They have the capacity to absorb sauces, spices and flavorings very well.

Proteins are extremely important for our body to build muscles, repair tissues, to make enzymes, hormones and other body chemicals. It is believed worldwide that in a vegan meal, people do not get enough protein required and soya granules or chunks are the best replacement for meat.  Facts show that the soya protein has all the essential amino acids which make it a high quality protein source. Soya chunks contain 54.2 grams of protein for every 100 gm, which makes it as best ingredient for weight loss or high protein diet. While meats have high amounts of saturated fats alongside the protein, the soya meal maker contain a negligible amount of fat. In addition it also has considerably high amounts of iron and calcium which are very important for our body functions. Scientists have also identified that soya contains compounds that lower diabetes and heart disease risk. Eating soy foods has been shown to reduce cholesterol, decrease blood glucose levels and improve glucose tolerance in people with diabetes. Check out this delicious Soya Fry recipe, try and let me know how it came out. Cheers!! 

Recipe For Soya Fry (Meal Maker Fry)

Preparation Time: 5 minutes
Cooking Time: 25 minutes
Serves: 4

Ingredients

• Soya Chunks (Soy / Meal Maker Chunks) - 2 cups
• Onion - 1 big (thinly sliced)
• Green Chillies - 3 or 4 (slit lengthwise)
• Ginger Garlic Paste - 1 tsp
• Cilantro - handful (finely chopped)
• Salt - as needed

For Seasoning

• Oil - 3-4 tbsp
• Mustard Seeds - 1/2 tsp
• Curry Leaves - 2 springs

Spice Mix

• Red Chilly Powder - 1 tsp
• Coriander Powder - 2 tsp
• Cumin Powder - 1/4 tsp
• Fennel Powder - 1/2 tsp
• Garam Masala - 1/2 tsp
• Turmeric Powder - 1/4 tsp
• Pepper Powder - 1/4 tsp

Method

1. Wash and soak the soya chunks in hot salted water for 10-15 minutes.  
2. Squeeze the chunks and keep them aside.
3. Heat 1 tbsp of oil in a pan. Splutter the mustard seeds and curry leaves.
4. Add the sliced onions and green chillies. Saute till the onion sweats. Add the ginger garlic paste and fry for a minute.
5. Next add the soya chunks. Add about 1/4 cup of water and some salt. Cover and cook for about 7-8 minutes till most of the water dries up.
6. Add all the spice powders under 'spice mix'. (You may also use 1.5 tbsp of some good brand of chicken masala instead of all these powders.)
7. Add another 2-3 tbsp of oil and increase the heat. Stir fry for 8-10 minutes till all the pieces get fried well. This dish needs a little extra oil if you want a rich colour and taste. (NOTE: You can switch off at any stage depending on your personal choice. The longer you fry it, the more it will become crispier and its colour will become deeper.)
8. Finally add some chopped cilantro and switch off. Soy chunks fry is ready to be served.

Serving Soya Fry

• Serve as a side-dish for fried rice, biryani, white rice or chapatti.

Variations

• You can add some potatoes, capsicum or any beans (like green peas or chickpeas) along with the soya chunks. This would make a nice side-dish for chapattis.

More Soy Recipes

Soybean Sundal	Soya Mushroom Biriyani	Soya Granules Curry
See more ⟩⟩

Comment by asha s
Hi,
Delicious receipes......,Thanx
 
Reply :-
    Thank You.

Comment by Dhanya Somaraj
    i prepared this recipe one sunday and it has become my family's most wanted recipe now..thanks santhiya
 
Reply :-
    Thats nice to hear. Keep trying new recipes.

Comment by Vikas Sarna
    I can feel that this dish will be good to taste but there is one more recipie for Soya chunks that is Soya Pakora.If you have that recipie plese reply.
Thanks,
Vikas
 
Reply :-
Hi Vikas,
    To make Soya Pakoda, soak the soya chunks for 10 minutes and boil it for another 5-10 minutes in salted water. Sqeeze the chunks and proceed like you would make normal pakodas. Here's the general recipes for making pakodas.

Comment by sabina azad
    Looks very yummy...should be a perfect replacement of the mutton fry,for dieting people.
 
Reply :-
    Yes Sabina, It tastes very similar to mutton fry. Perfect for people trying to avoid non veg and include other sources of protein in their diet.