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Recipes

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With Soya Sakthi’s versatile range of high-protein soya products, creating nutritious and delicious meals becomes effortless. From comforting curries and flavourful biryanis to wholesome snacks and innovative fusion dishes, our products adapt beautifully to every recipe. Whether you’re cooking for family, entertaining guests, or planning healthy meals for the week, Soya Sakthi helps you add taste, texture, and 52% High-Quality Protein (52g per 100g) to every plate. Explore our recipes and discover how easy healthy cooking can be.

Stay Active, Stay Strong with Soya Sakthi – Your perfect Nutrition partner for every day!

Our Recipes

Soya Pulav

Soya Pulav

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Preparation

Prep Time: 10 minutes

Cook Time: 15-20 minutes

Total Time: 20-25 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 10g

Carbohydrates: 45g

Fat: 6g

Fibre: 3g

Ingredients - Quantity
  • Soya Chunks - 50 Grams
  • Basmati Rice - 150 Grams
  • Onion Sliced - 100 Grams
  • Tomato Chopped - 100 Grams
  • Green Peas - 50 Grams
  • Carrot Cubes - 50 Grams
  • Green Chilies Slit - 10 Grams
  • Ginger-Garlic Paste - 15 Grams
  • Cinnamon Stick - 2-3 inch pcs
  • Cloves - 3 Nos
  • Bay Leaf - 1 Nos
  • Turmeric Powder - 1/2 Tsp
  • Garam Masala - 1 Tsp
  • Coriander Powder - 1 Tsp
  • Cooking Oil/Ghee - 2 Tsp
  • Fresh Coriander Leaves - For Garnish
  • Salt - To taste
Cooking Instruction
  1. Boil soya chunks in water with a pinch of salt for 5-7 minutes until soft.Drain and squeeze out excess water.
  2. Rinse basmati rice and soak for 15 minutes.Cook rice with 1.5 cups of water until it's 70-80% cooked, then drain.
  3. Heat oil in a pan. Add cumin seeds, bay leaf, cinnamon stick, and cardamom.Add sliced onion and sauté until golden brown.
  4. Add green chilies, chopped tomato, mixed vegetables, and cook for a few minutes.
  5. Add turmeric, garam masala, red chili powder, and salt. Stir well.
  6. Add soya chunks, mix, and cook for 3-4 minutes.
  7. Add the cooked rice to the mixture. Gently stir to combine everything.
  8. Add 2 cups of water, cover, and cook for 5-7 minutes on low heat.
  9. Garnish with fresh coriander leaves and serve hot!
Soya Manchurain

Soya Manchurain

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Preparation

Prep Time: 15 Mins

Cook Time: 20 Mins

Total Time: 35 Mins

Serves: 3-4 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 12g

Carbohydrates: 35g

Fat: 8g

Fibre: 4g

For Soya Balls
Ingredients - Quantity
  • Soya Chunks - 1 Cup
  • Corn Flour - 2 tbsp
  • All Purpose Flour(Maida) - 2 tbsp
  • Ginger Garlic Paste - 1 tsp
  • Red Chilli Powder - 1 tsp
  • Soy Sauce - 1 tsp
  • Salt - To taste
  • Water - As needed
  • Salt and Pepper - To taste
  • Oil(For frying) - As needed
For Manchurian Sauce
Ingredients - Quantity
  • Onion (chopped) - 1 Medium
  • Capsicum (diced) - ½ cup
  • Spring Onions (chopped) - ¼ cup
  • Ginger-Garlic (chopped) - 1 tsp
  • Green Chilies (chopped) - 2
  • Soy Sauce - 2 tbsp
  • Tomato Ketchup - 1 tbsp
  • Chili Sauce - 1 tbsp
  • Vinegar - 1 tsp
  • Corn Flour Slurry - ¼ cup
  • Salt & Pepper - To taste
  • Oil - 2 tbsp
Cooking Instruction
  1. Boil soya chunks in hot water for 5 minutes. Drain, rinse with cold water, squeeze out excess water, And grind coarsely.
  2. In a bowl, mix soya chunks, corn flour, maida, ginger-garlic paste, soy sauce, red chili powder, and salt. Add little water if needed and form a thick dough.
  3. Shape into small balls and deep fry in hot oil until golden brown and crispy. Keep aside.
  4. Heat 2 tbsp oil in a pan. Add chopped ginger, garlic, and green chilies. Sauté for a few seconds.Add onions and capsicum, stir-fry for 1-2 minutes on high flame.
  5. Add soy sauce, tomato ketchup, chili sauce, vinegar, salt, and pepper. Mix well.
  6. Pour in the corn flour slurry and cook for 2-3 minutes until the sauce thickens.
  7. Add the fried soya balls into the sauce and toss well to coat evenly.
  8. Garnish with chopped spring onions and serve hot with fried rice or noodles
Soya Do Pyaza

Soya Do Pyaza

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Preparation

Prep Time: 10 minutes

Cook Time: 15-20 minutes

Total Time: 25-30 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 220-280 kcal

Protein: 15g

Carbohydrates: 25g

Fat: 8g

Fibre: 4g

Ingredients - Quantity
  • Soya Chunks - 80g
  • Onion (sliced) - 2 medium
  • Tomato (chopped) - 100g
  • Ginger-Garlic Paste - 1 tsp
  • Green Chilies - 2
  • Cumin Seeds - ½ tsp
  • Coriander Powder - 1 tsp
  • Red Chili Powder - 1 tsp
  • Garam Masala - 1 tsp
  • Turmeric Powder - ½ tsp
  • Salt - To taste
  • Oil - 2 tsp
  • Water - ¼ cup
  • Coriander Leaves - For garnish
Cooking Instruction
  1. Boil soya chunks in water with a pinch of salt for 5-7 minutes.Drain, rinse with cold water, squeeze Out excess water, and set aside.
  2. Heat 2 tbsp oil in a pan, add cumin seeds and let them splutter.Add sliced onions and sauté until golden brown.
  3. Add ginger-garlic paste and sauté for 1-2 minutes until aromatic.Add chopped tomatoes and cook until they soften.
  4. Add turmeric powder, coriander powder, red chili powder, and salt. Mix well.
  5. Add the boiled soya chunks, stir well, and cook for 5 minutes on low heat.
  6. Add garam masala and a little water. Cook for another 2-3 minutes.
  7. Garnish with fresh coriander leaves and serve hot with roti, naan, or rice.
Soya Kebab

Soya Kebab

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Preparation

Prep Time: 15minutes

Marination Time: 30 minutes

Cook Time: 15-20 minutes

Total Time: 1 Hour

Serves: 3-4 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 18g

Carbohydrates: 20g

Fat: 10g

Fibre: 3g

Ingredients - Quantity
  • Soya Chunks – 1 cup
  • Hung Curd (Thick Yogurt) – ½ cup
  • Ginger-Garlic Paste – 1 tsp
  • Lemon Juice – 1 tbsp
  • Gram Flour (Besan) – 2 tbsp
  • Red Chili Powder – 1 tsp
  • Turmeric Powder – ½ tsp
  • Coriander Powder – 1 tsp
  • Garam Masala – 1 tsp
  • Kasuri Methi (Dried Fenugreek Leaves) – ½ tsp
  • Chaat Masala – ½ tsp
  • Mustard Oil – 1 tbsp
  • Salt – To taste
  • Capsicum (diced) – ½ cup
  • Onion (cubed) – 1 medium
  • Tomato (cubed) – 1 medium
  • Oil/Butter (for grilling) – As needed
  • Skewers – As required
Cooking Instruction
  1. Boil soya chunks in hot water with a pinch of salt for 5 minutes. Drain, rinse with cold water, squeeze out excess water, and keep aside.
  2. In a bowl, mix hung curd, ginger-garlic paste, lemon juice, gram flour, red chili powder, turmeric, coriander powder, garam masala, kasuri methi, chaat masala, mustard oil, and salt.
  3. Add the boiled soya chunks, onion, tomato, and capsicum into the marinade. Mix well.
  4. Cover and let it marinate for 30 minutes in the refrigerator.
  5. Skewer the marinated soya chunks, onions, capsicum, and tomatoes alternately.
  6. Grill on a tawa/pan with oil/butter, turning occasionally until golden brown.
  7. Alternatively, bake at 200°C for 12-15 minutes or air-fry at 180°C for 10-12 minutes.
  8. Sprinkle with chaat masala and serve hot with mint chutney, lemon wedges, and onion rings.
Soya Noodles

Soya Noodles

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Preparation

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 350-400 kcal

Protein: 18g

Carbohydrates: 50g

Fat: 10g

Fibre: 5g

Ingredients - Quantity
  • Soya Chunks – ½ cup
  • Noodles (any type) – 150g
  • Onion (sliced) – 1 medium
  • Capsicum (sliced) – ½ cup
  • Carrot (julienned) – ½ cup
  • Cabbage (shredded) – ½ cup
  • Garlic (minced) – 1 tsp
  • Green Chilies (chopped) – 2
  • Soya Sauce – 1 tbsp
  • Chili Sauce – 1 tbsp
  • Vinegar – 1 tsp
  • Tomato Ketchup – 1 tbsp
  • Black Pepper Powder – ½ tsp
  • Red Chili Powder – ½ tsp
  • Salt – To taste
  • Oil – 2 tbsp
  • Spring Onion (for garnish) – 2 tbsp
Cooking Instruction
  1. Boil soya chunks in hot water for 5 minutes with a pinch of salt. Drain, rinse with cold water, squeeze out excess moisture, and keep aside.
  2. Boil noodles as per packet instructions, drain, rinse with cold water, and toss with 1 tsp oil to prevent sticking.
  3. Heat oil in a pan/wok and add minced garlic and green chilies. Sauté for a few seconds, then add onions, capsicum, carrots, and cabbage. Stir-fry on high flame for 2-3 minutes to retain crunch.
  4. Add boiled soya chunks to the pan and stir well. Pour in soya sauce, chili sauce, vinegar, tomato ketchup, black pepper powder, red chili powder, and salt. Mix everything well and cook for 2 minutes.
  5. Add boiled noodles to the pan and toss everything together for 2-3 minutes on high flame. Adjust seasoning if needed and turn off the heat.
  6. Garnish with chopped spring onions and serve hot with chili sauce or schezwan chutney.
Soya Chilli Fry

Soya Chilli Fry

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Preparation

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Serves: 2 People

Nutrition Facts (per serving)

Energy: 160 kcal

Protein: 16 g

Carbohydrates: 14 g

Fat: 9 g

Fibre: 3 g

Ingredients - Quantity
  • Soya chunks - 40g
  • Oil - 15g
  • Onion - 80g
  • Capsicum (bell pepper) - 100g
  • Tomato - 100g
  • Green chilies - 10g
  • Ginger-garlic paste - 5g
  • Soy sauce - 15g
  • Chili sauce - 15g
  • Tomato ketchup - 15g
  • Vinegar - 5g
  • Salt - To taste
  • Red chili powder - 1g
  • Black pepper powder - 0.5g
  • Coriander leaves - For garnishing
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water and chop them into smaller pieces.
  2. Heat 1 tablespoon of oil in a pan, and fry the soya chunks until golden and crispy. Remove and set aside.
  3. In the same pan, add more oil if needed. Sauté sliced onions and bell peppers for 2-3 minutes. Add ginger-garlic paste and sauté for 1 more minute.
  4. Add chopped tomato, soy sauce, chili sauce, tomato ketchup, and vinegar. Stir and cook for 2-3 minutes until the tomatoes soften.
  5. Add the fried soya chunks, red chili powder, black pepper, and salt. Stir well and cook for 2-3 minutes.
  6. Garnish with fresh coriander leaves and serve hot with roti or rice.
Soya Palak Curry

Soya Palak Curry

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Preparation

Prep Time: 15 Mins

Cook Time: 20 Mins

Total Time: 35 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 175 kcal

Protein: 18g

Carbohydrates: 12g

Fat: 8g

Fibre: 4g

Ingredients - Quantity
  • Soya chunks – 40g
  • Spinach (Palak) – 200g
  • Oil – 15g
  • Onion – 80g
  • Tomato – 100g
  • Green chilies – 10g
  • Ginger-garlic paste – 5g
  • Cumin seeds – 1g
  • Turmeric powder – 1g
  • Coriander powder – 1g
  • Garam masala – 1g
  • Red chili powder – 1g
  • Salt – To taste
  • Fresh cream – 10g
  • Water – As required
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water and chop them into smaller pieces.
  2. Blanch the spinach leaves in hot water for 2 minutes. Drain, cool, and blend into a smooth puree.
  3. Heat 1 tablespoon of oil in a pan. Add cumin seeds and let them splutter. Sauté chopped onions until golden brown.
  4. Add ginger-garlic paste and green chilies. Sauté for 1 minute, then add chopped tomatoes. Cook until soft.
  5. Add turmeric powder, coriander powder, red chili powder, and salt. Stir well and cook for 2 minutes.
  6. Add the pureed spinach and mix well. Pour in a little water and let it simmer for 3-4 minutes.
  7. Add the soya chunks and garam masala. Stir well and let it cook for another 3-4 minutes.
  8. Garnish with fresh cream and serve hot with roti or rice.
Soya 65 Fry

Soya 65 Fry

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Preparation

Prep Time: 15 Mins

Cook Time: 20 Mins

Total Time: 35 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 170 kcal

Protein: 18 g

Carbohydrates: 10 g

Fat: 8g

Fibre: 4g

Ingredients - Quantity
  • Soya chunks - 40g
  • Spinach (Palak) - 200g
  • Oil - 15g
  • Onion - 80g
  • Tomato - 100g
  • Green chilies - 10g
  • Ginger-garlic paste - 5g
  • Cumin seeds - 1g
  • Turmeric powder - 1g
  • Coriander powder - 1g
  • Garam masala - 1g
  • Red chili powder - 1g
  • Salt - To taste
  • Fresh cream (optional) - 10g
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water and chop them into smaller pieces.
  2. In a bowl, mix yogurt, corn flour, all-purpose flour, ginger-garlic paste, red chili powder, turmeric powder, garam masala, black pepper powder, and salt. Add little water if needed to form a thick batter.
  3. Add the soya chunks to the batter and coat them well. Let it marinate for 10 minutes.
  4. Heat oil in a pan and deep-fry or shallow-fry the marinated soya chunks until golden and crispy. Remove and set aside.
  5. In the same pan, heat 1 tablespoon of oil. Add curry leaves and green chilies. Sauté for 1 minute.
  6. Add the fried soya chunks and toss well for 2 minutes to coat them with flavors.
  7. Garnish with lemon wedge and serve hot as a snack or side dish.
Soya Nuggets

Soya Nuggets

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Preparation

Prep Time: 15 Mins

Cook Time: 20 Mins

Total Time: 35 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 190 kcal

Protein: 17 g

Carbohydrates: 18 g

Fat: 8g

Fibre: 4g

Ingredients - Quantity
  • Soya chunks - 50g
  • All-purpose flour (Maida) - 20g
  • Corn flour - 10g
  • Bread crumbs - 30g
  • Ginger-garlic paste - 5g
  • Green chilies (chopped) - 10g
  • Red chili powder - 2g
  • Black pepper powder - 1g
  • Garam masala - 1g
  • Turmeric powder - 1g
  • Salt - To taste
  • Lemon juice - 5g
  • Water - As required
  • Oil - For frying
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. In a mixing bowl, combine all-purpose flour, corn flour, ginger-garlic paste, red chili powder, black pepper powder, garam masala, turmeric powder, salt, and lemon juice. Add water gradually to form a smooth batter.
  3. Dip the soaked soya chunks into the batter, ensuring they are well-coated.
  4. Roll the coated soya chunks in bread crumbs to create a crispy outer layer.
  5. Heat oil in a pan and deep-fry the nuggets until golden brown and crispy. Remove and drain on paper towels.
  6. Serve hot with ketchup or mint chutney as a snack or appetizer.
Soya Popcorn

Soya Popcorn

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Preparation

Prep Time: 15 Mins

Cook Time: 20 Mins

Total Time: 35 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 200 kcal

Protein: 18g

Carbohydrates: 20g

Fat: 9g

Fibre: 3g

Ingredients - Quantity
  • Soya chunks - 50g
  • Buttermilk - 100ml
  • All-purpose flour (Maida) - 30g
  • Corn flour - 20g
  • Bread crumbs - 40g
  • Ginger-garlic paste - 5g
  • Red chili powder - 2g
  • Black pepper powder - 1g
  • Onion powder - 2g
  • Garlic powder - 2g
  • Mixed herbs seasoning - 1g
  • Baking powder - 1g
  • Salt - To taste
  • Oil - For deep frying
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. Marinate the soya chunks in buttermilk, ginger-garlic paste, red chili powder, and salt. Let them soak for 15 minutes for better flavor.
  3. In a bowl, mix all-purpose flour, corn flour, onion powder, garlic powder, black pepper powder, mixed herbs, baking powder, and salt. This will be the dry coating.
  4. Take the marinated soya chunks and coat them in the dry flour mixture. Press gently to form a crispy coating.
  5. Roll the coated chunks in bread crumbs for extra crunch. For a thicker coating, dip them in water or buttermilk again and re-coat with flour and bread crumbs.
  6. Serve hot with ketchup or mint chutney as a snack or appetizer.
Soya Pakkora

Soya Pakkora

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Preparation

Prep Time: 15 Mins

Cook Time: 20 Mins

Total Time: 35 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 210 kcal

Protein: 16g

Carbohydrates: 22g

Fat: 9g

Fibre: 4g

Ingredients - Quantity
  • Soya chunks - 50g
  • Gram flour (Besan) - 50g
  • Rice flour - 20g
  • Onion (finely chopped) - 50g
  • Green chilies (finely chopped) - 10g
  • Ginger-garlic paste - 5g
  • Red chili powder - 2g
  • Turmeric powder - 1g
  • Cumin seeds - 1g
  • Coriander powder - 2g
  • Garam masala - 1g
  • Salt - To taste
  • Baking soda - 1g
  • Water - As required
  • Oil - For deep frying
  • Coriander leaves (chopped) - For garnish
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. In a mixing bowl, combine gram flour, rice flour, red chili powder, turmeric powder, cumin seeds, coriander powder, garam masala, baking soda, and salt.
  3. Add chopped onions, green chilies, ginger-garlic paste, and coriander leaves. Mix well.
  4. Gradually add water to the dry mixture to form a thick batter. The consistency should coat the soya chunks well.
  5. Add the soya chunks to the batter and mix until they are well coated.
  6. Heat oil in a deep pan and drop small portions of the batter-coated soya chunks into the hot oil. Fry on medium heat until golden brown and crispy.
  7. Remove and drain on paper towels. Serve hot with mint chutney or tomato ketchup.
Soya Pollichathu

Soya Pollichathu

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Preparation

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Serves: 2 People

Nutrition Facts (per serving)

Energy: 220 kcal

Protein: 18 g

Carbohydrates: 15 g

Fat: 10 g

Fibre: 4 g

Ingredients - Quantity
  • Soya chunks - 50g
  • Banana leaf - 1 large piece
  • Onion (sliced) - 80g
  • Tomato (chopped) - 100g
  • Green chilies (slit) - 10g
  • Ginger-garlic paste - 5g
  • Coconut oil - 15g
  • Mustard seeds - 1g
  • Curry leaves - 5-6 leaves
  • Red chili powder - 2g
  • Turmeric powder - 1g
  • Coriander powder - 3g
  • Black pepper powder - 1g
  • Garam masala - 1g
  • Thick coconut milk - 50ml
  • Lemon juice - 5g
  • Salt - To taste
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. Heat coconut oil in a pan. Add mustard seeds and let them splutter. Then add curry leaves, sliced onions, and green chilies. Sauté until onions turn golden brown. Add ginger-garlic paste and sauté for 1-2 minutes until the raw smell disappears.
  3. Add chopped tomatoes, red chili powder, turmeric powder, coriander powder, black pepper powder, and garam masala. Cook until tomatoes soften.
  4. Add the chopped soya chunks and mix well. Pour in thick coconut milk, salt, and lemon juice. Cook for 5 minutes until the mixture thickens. Remove from heat.
  5. On low flame, place a banana leaf for a few seconds to soften it. Then place the soya mixture in the center of the leaf. Wrap the leaf tightly and secure it with a thread or toothpick.
  6. Heat a pan and place the wrapped banana leaf parcel. Cook on low heat for 5-7 minutes on each side until the flavors are infused.
  7. Unwrap and serve hot with rice or Kerala-style parotta.
Soya Tikka Masala

Soya Tikka Masala

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Preparation

Prep Time: 25 minutes

Cook Time: 30 minutes

Total Time: 55 minutes

Serves: 2 People

Nutrition Facts (per serving)

Energy: 240 kcal

Protein: 20g

Carbohydrates: 18g

Fat: 12g

Fibre: 4g

For Soya Tikka
Ingredients - Quantity
  • Soya chunks - 50g
  • Hung curd - 50g
  • Ginger-garlic paste - 5g
  • Red chili powder - 2g
  • Turmeric powder - 1g
  • Coriander powder - 2g
  • Garam masala - 1g
  • Cumin powder - 1g
  • Lemon juice - 5g
  • Salt - To taste
  • Oil - 10g
For Masala Gravy
Ingredients - Quantity
  • Onion (chopped) - 80g
  • Tomato (pureed) - 100g
  • Green chilies (slit) - 10g
  • Ginger-garlic paste - 5g
  • Cashew paste - 20g
  • Butter - 10g
  • Red chili powder - 2g
  • Turmeric powder - 1g
  • Coriander powder - 3g
  • Cumin powder - 1g
  • Garam masala - 1g
  • Fresh cream - 10g
  • Kasuri methi (dried fenugreek leaves) - 1g
  • Salt - To taste
  • Water - As required
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. Add hung curd, ginger-garlic paste, red chili powder, turmeric powder, coriander powder, garam masala, cumin powder, lemon juice, and salt. Mix well and let it marinate for 20 minutes.
  3. Heat oil in a pan and roast the marinated soya chunks until they turn golden brown. Alternatively, you can grill them on skewers or bake them at 180°C for 10-12 minutes. Set aside.
  4. Heat butter in a pan. Add chopped onions and sauté until golden brown. Add ginger-garlic paste and green chilies. Cook until the raw smell disappears.
  5. Add tomato puree and cook until oil separates. Then add red chili powder, turmeric powder, coriander powder, cumin powder, and garam masala. Mix well.
  6. Add cashew paste and cook for another 2 minutes. Pour in some water to adjust the consistency.
  7. Add the roasted soya chunks to the gravy and mix well. Simmer for 5 minutes.
  8. Sprinkle kasuri methi and fresh cream. Mix well and turn off the heat. Serve with hot rice or roti.
Soya Butter Masala

Soya Butter Masala

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Preparation

Prep Time: 15 Mins

Cook Time: 20 Mins

Total Time: 35 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 230 kcal

Protein: 17g

Carbohydrates: 28g

Fat: 8g

Fibre: 3g

Ingredients - Quantity
  • Soya chunks – 50g
  • Butter – 15g
  • Onion (finely chopped) – 80g
  • Tomato (pureed) – 120g
  • Green chilies (slit) – 10g
  • Ginger-garlic paste – 5g
  • Cashew paste – 20g
  • Fresh cream – 15g
  • Milk – 50ml
  • Red chili powder – 2g
  • Turmeric powder – 1g
  • Coriander powder – 3g
  • Garam masala – 1g
  • Cumin powder – 1g
  • Sugar – 2g
  • Kasuri methi (dried fenugreek leaves) – 1g
  • Water – As required
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. Melt butter in a pan. Add chopped onions and sauté until soft. Then add ginger-garlic paste and cook until the raw smell disappears.
  3. Add tomato puree and cook until oil separates. Then add red chili powder, turmeric powder, coriander powder, cumin powder, and salt. Mix well.
  4. Add cashew paste, sugar, and some water to adjust consistency. Cook for 2-3 minutes.
  5. Add fresh cream and milk, stir well, and simmer for 2 minutes.
  6. Add the soaked and squeezed soya chunks to the gravy and mix well. Simmer for 5 minutes.
  7. Add the roasted soya chunks to the gravy and mix well. Simmer for 5 minutes.
  8. Sprinkle kasuri methi and garam masala, then mix gently.
Soya Honey chilli

Soya Honey chilli

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Preparation

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Serves: 2 People

Nutrition Facts (per serving)

Energy: 230 kcal

Protein: 17g

Carbohydrates: 28g

Fat: 8g

Fibre: 3g

For Soya chunks Frying
Ingredients - Quantity
  • Soya chunks - 50g
  • Corn flour - 30g
  • All-purpose flour (Maida) - 20g
  • Ginger-garlic paste - 5g
  • Red chili powder - 2g
  • Salt - To taste
  • Water - As required
  • Oil - For frying
For the Sauce
Ingredients - Quantity
  • Honey - 20g
  • Garlic (finely chopped) - 10g
  • Green chilies (slit) - 5g
  • Soy sauce - 10ml
  • Red chili sauce - 15ml
  • Tomato ketchup - 15ml
  • Vinegar - 5ml
  • Sesame seeds - 5g
  • Spring onion (chopped) - For garnish
  • Capsicum (julienned) - 50g
  • Onion (sliced) - 50g
  • Corn flour slurry (1 tsp corn flour + 2 tbsp water) - As required
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. In a bowl, mix corn flour, all-purpose flour, ginger-garlic paste, red chili powder, and salt with some water to form a thick batter.
  3. Coat the soya chunks with the batter and deep-fry them until crispy. Drain excess oil and set aside.
  4. For the sauce: Heat oil in a pan, add chopped garlic and green chilies, and sauté for a few seconds.
  5. Add sliced onions and capsicum, sauté on high flame for 2 minutes.
  6. Add soy sauce, red chili sauce, tomato ketchup, and vinegar. Mix well.
  7. Add corn flour slurry to thicken the sauce and cook for a minute.
  8. Add fried soya chunks and toss well. Drizzle honey and mix until well coated.
  9. Garnish with sesame seeds and spring onions. Serve hot.
Soya Sizzler

Soya Sizzler

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Preparation

Prep Time: 15 minutes

Cook Time: 20-25 minutes

Total Time: 35-45 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 350-400 kcal

Protein: 18g

Carbohydrates: 45g

Fat: 10g

Fibre: 5g

For Soya Chunks
Ingredients - Quantity
  • Soya Chunks - 1 cup
  • Ginger-Garlic Paste - 1 tsp
  • Red Chili Powder - 1 tsp
  • Soy Sauce - 1 tbsp
  • Corn Flour - 2 tbsp
  • Black Pepper Powder - ½ tsp
  • Lemon Juice - 1 tsp
  • Salt - To taste
  • Water - As needed
  • Oil - 2 tbsp
For Sizzler Sauce
Ingredients - Quantity
  • Onion (chopped) - 1 medium
  • Capsicum (sliced) - ½ cup
  • Tomato Ketchup - 2 tbsp
  • Soy Sauce - 1 tbsp
  • Vinegar - 1 tsp
  • Corn Flour Slurry - ¼ cup
  • Red Chili Sauce - 1 tbsp
  • Salt & Pepper - To taste
  • Oil - 1 tbsp
For Serving (Sizzler Platter)
Ingredients - Quantity
  • Boiled Rice/Noodles - 1 cup
  • Boiled Vegetables - 1 cup
  • Butter - 1 tbsp
Cooking Instruction
  1. Boil soya chunks in water with a pinch of salt for 5-7 minutes until soft. Drain and squeeze out excess water.
  2. In a bowl, mix soya chunks, ginger-garlic paste, red chili powder, black pepper, soy sauce, corn flour, lemon juice, and salt. Let it marinate for 15 minutes.
  3. Heat 2 tbsp oil in a pan and pan-fry the marinated soya chunks until golden brown. Set aside.
  4. In the same pan, heat 1 tbsp oil and sauté chopped onions, capsicum, and garlic for a minute. Add soy sauce, chili sauce, tomato ketchup, vinegar, salt, and pepper. Mix well.
  5. Pour the corn flour slurry and cook for 2-3 minutes until the sauce thickens. Add the fried soya chunks, toss well, and coat evenly in the sauce.
  6. Heat a sizzler plate (or an iron tawa) and grease it with butter.
  7. Arrange a bed of boiled rice/noodles and place the sizzling soya chunks on top.
  8. Add boiled vegetables around the edges and drizzle some extra sauce over the dish.
  9. Serve immediately while sizzling hot.


Soya Gravy

Soya Gravy

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Preparation

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Serves: 3-4 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 20g

Carbohydrates: 30g

Fat: 8g

Fibre: 6g

Ingredients - Quantity
  • Soya Mini Chunks - 1 cup
  • Onion (finely chopped)- 1 large
  • Tomato (pureed) - 2 medium
  • Ginger-Garlic Paste - 1 tsp
  • Green Chilies (chopped) - 2
  • Cumin Seeds - 1 tsp
  • Coriander Powder - 1 tsp
  • Red Chili Powder - 1 tsp
  • Turmeric Powder - ½ tsp
  • Garam Masala - ½ tsp
  • Kasuri Methi (dried fenugreek) - 1 tsp
  • Salt: To taste
  • Water - 1 ½ cups
  • Oil - 2 tbsp
  • Fresh Coriander Leaves - 2 tbsp
Cooking Instruction
  1. Boil soya mini chunks in hot water for 5 minutes with a pinch of salt. Drain, rinse with cold water, squeeze out excess moisture, and keep aside.
  2. Heat oil in a pan and add cumin seeds. Let them splutter. Add chopped onions and sauté until golden brown.
  3. Add ginger-garlic paste and green chilies, and sauté for 1 minute.
  4. Pour in tomato puree and cook for 3-4 minutes until oil separates.
  5. Add turmeric powder, coriander powder, red chili powder, and salt. Stir well. Add the boiled soya mini chunks and mix well to coat with the masala. Pour in water and let it simmer for 5-7 minutes.
  6. Add garam masala and kasuri methi, and stir well. Cook for another 2 minutes, then turn off the heat.
  7. Garnish with fresh coriander leaves. Serve hot with roti, naan, jeera rice, or plain rice.
Soya Creamy Salad

Soya Creamy Salad

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Preparation

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15-20 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 200-230 kcal

Protein: 12g

Carbohydrates: 10g

Fat: 8g

Fibre: 4g

Ingredients - Quantity
  • Soya Mini Chunks – 50g
  • Cucumber – 50g
  • Tomato – 50g
  • Carrot (grated) – 50g
  • Capsicum – 50g
  • Mayonnaise/Greek Yogurt – 80g
  • Fresh Cream – 20g
  • Lemon Juice – 10g (1 tbsp)
  • Black Pepper Powder – 2g (½ tsp)
  • Chaat Masala (optional) – 2g (½ tsp)
  • Salt – To taste
  • Coriander Leaves – For garnish
Cooking Instruction
  1. Boil soya mini chunks in water with a pinch of salt for 5-7 minutes. Drain and squeeze out excess water.
  2. In a bowl, mix mayonnaise (or Greek yogurt), fresh cream, lemon juice, black pepper, chaat masala, and salt to prepare the creamy dressing.
  3. In a large bowl, combine the boiled soya chunks, chopped cucumber, tomato, grated carrot, and capsicum.
  4. Pour the creamy dressing over the salad ingredients, mix well, and refrigerate for 10 minutes.
  5. Garnish with fresh coriander leaves and serve chilled.
Soya Chole Curry

Soya Chole Curry

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Preparation

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 250-280 kcal

Protein: 15g

Carbohydrates: 30g

Fat: 8g

Fibre: 6g

Ingredients - Quantity
  • Soya Mini Chunks - 50g
  • Chickpeas (Chole, boiled) - 100g
  • Onion (finely chopped) - 1 medium
  • Tomato (pureed) - 1 large
  • Ginger-Garlic Paste - 1 tsp
  • Green Chili (chopped) - 1
  • Cumin Seeds - ½ tsp
  • Turmeric Powder - ½ tsp
  • Coriander Powder - 1 tsp
  • Red Chili Powder - 1 tsp
  • Garam Masala - 1 tsp
  • Salt - To taste
  • Cooking Oil - 2 tbsp
  • Water - 1 cup
  • Coriander Leaves - For garnish
Cooking Instruction
  1. Boil soya mini chunks in water with a pinch of salt for 5-7 minutes. Drain and squeeze out excess water.
  2. Heat oil in a pan, add cumin seeds, and let them splutter. Add chopped onion and sauté until golden brown.
  3. Add ginger-garlic paste and green chili, sauté for 1-2 minutes until fragrant.
  4. Add tomato puree, turmeric powder, coriander powder, red chili powder, and salt. Cook until the oil separates.
  5. Add boiled chickpeas and soya chunks. Mix well and cook for 5 minutes on low heat.
  6. Add 1 cup of water and simmer for 5-7 minutes until the curry thickens.
  7. Add garam masala, stir well, and cook for another 2 minutes.
  8. Garnish with fresh coriander leaves and serve hot with roti or rice.
Soya Briyani

Soya Briyani

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Preparation

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 300-350 kcal

Protein: 14g

Carbohydrates: 45g

Fat: 8g

Fibre: 5g

Ingredients - Quantity
  • Soya Chunks - 100g
  • Basmati Rice - 1 cup
  • Onion (sliced) - 1 large
  • Tomato (chopped) - 1 medium
  • Ginger-Garlic Paste - 1 tbsp
  • Green Chilies - 2
  • Curd (Yogurt) - ¼ cup
  • Lemon Juice - 1 tbsp
  • Mint Leaves - 2 tbsp
  • Coriander Leaves - 2 tbsp
  • Bay Leaf - 1
  • Cinnamon Stick - 1-inch piece
  • Cloves - 2
  • Cardamom - 2
  • Cumin Seeds - ½ tsp
  • Turmeric Powder - ½ tsp
  • Coriander Powder - 1 tsp
  • Red Chili Powder - 1 tsp
  • Garam Masala - 1 tsp
  • Salt - To taste
  • Water - 2 cups
  • Cooking Oil/Ghee - 2 tbsp
Cooking Instruction
  1. Boil soya chunks in water with a pinch of salt for 5-7 minutes. Drain and squeeze out excess water.
  2. Wash and soak basmati rice for 20 minutes, then drain.
  3. Heat oil/ghee in a pan, add bay leaf, cinnamon, cloves, cardamom, and cumin seeds. Let them splutter.
  4. Add sliced onions and sauté until golden brown. Then, add ginger-garlic paste and green chilies. Sauté for 1-2 minutes.
  5. Add chopped tomatoes, turmeric powder, coriander powder, red chili powder, and salt. Cook until the tomatoes turn soft.
  6. Add curd, mix well, and cook for another 2 minutes.
  7. Add boiled soya chunks, garam masala, mint, and coriander leaves. Stir well.
  8. Add soaked basmati rice and water. Mix gently and bring to a boil.
  9. Cover and cook on low flame for 15 minutes until rice is fully cooked.
  10. Add lemon juice, fluff the biryani, and let it rest for 5 minutes before serving.
  11. Garnish with fresh coriander and serve hot with raita or salad.
Soya Pizza

Soya Pizza

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Preparation

Prep Time: 15 minutes

Cook Time: 15-20 minutes

Total Time: 30-35 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 300-350 kcal

Protein: 15g

Carbohydrates: 40g

Fat: 10g

Fibre: 5g

Ingredients - Quantity
  • Soya Chunks (Mini) – 50g
  • Pizza Base (Whole Wheat or Regular) – 1 medium
  • Onion (sliced) – 1 small
  • Tomato (chopped) – 1 small
  • Capsicum (sliced) – ½ medium
  • Pizza Sauce – 3 tbsp
  • Mozzarella Cheese (grated) – ½ cup
  • Oregano – 1 tsp
  • Chili Flakes – 1 tsp
  • Black Pepper Powder – ½ tsp
  • Olive Oil – 1 tbsp
  • Salt – To taste
  • Coriander Leaves (for garnish) – 1 tbsp
Cooking Instruction
  1. Boil soya chunks in water with a pinch of salt for 5-7 minutes. Drain and squeeze out excess water.
  2. Preheat the oven to 180°C (350°F).
  3. Heat a pan with 1 tbsp olive oil. Add boiled soya chunks, black pepper, and salt. Sauté for 2-3 minutes.
  4. Spread pizza sauce evenly over the pizza base.
  5. Add sautéed soya chunks, sliced onions, tomatoes, and capsicum on top of the sauce.
  6. Sprinkle grated mozzarella cheese evenly over the toppings.
  7. Sprinkle oregano and chili flakes for extra flavor.
  8. Bake in the preheated oven for 12-15 minutes or until the cheese melts and turns golden brown.
  9. Garnish with fresh coriander leaves and serve hot.
Soya Pallipalyam

Soya Pallipalyam

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Preparation

Prep Time: 15 minutes

Cook Time: 30 Mins

Total Time: 45 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 260 kcal

Protein: 21g

Carbohydrates: 15g

Fat: 12g

Fibre: 5g

Ingredients - Quantity
  • Soya chunks - 50g
  • Shallots (finely chopped) - 80g
  • Garlic (chopped) - 10g
  • Dried red chilies (crushed) - 5g
  • Curry leaves - 10g
  • Turmeric powder - 1g
  • Coriander powder - 3g
  • Black pepper powder - 2g
  • Cumin powder - 1g
  • Coconut (thinly sliced) - 20g
  • Salt - To taste
  • Oil - 15g
  • Water - As required
Cooking Instruction
  1. Boil water and soak the soya mini chunks for 5 minutes. Once softened, squeeze out excess water.
  2. Heat oil in a pan, add chopped garlic, crushed dried red chilies, and curry leaves. Sauté for a few seconds.
  3. Add shallots and cook until they turn golden brown.
  4. Add turmeric powder, coriander powder, black pepper powder, cumin powder, and salt. Mix well.
  5. Add the soaked soya chunks and grated coconut. Stir well and cook for 5 minutes.
  6. Sprinkle some water, cover, and cook for another 5 minutes until flavors blend.
  7. Serve hot with rice.
Soya Fried Rice

Soya Fried Rice

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Preparation

Prep Time: 15 Mins

Cook Time: 20 Mins

Total Time: 35 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 320 kcal

Protein: 18g

Carbohydrates: 45g

Fat: 8g

Fibre: 4g

Ingredients - Quantity
  • Soya chunks - 50g
  • Cooked basmati rice - 200g
  • Onion (sliced) - 50g
  • Carrot (Diced) - 50g
  • Capsicum (Diced) - 50g
  • French beans (chopped) - 50g
  • Green chilies (chopped) - 5g
  • Garlic (finely chopped) - 10g
  • Soy sauce - 10ml
  • Vinegar - 5ml
  • Black pepper powder - 2g
  • Salt - To taste
  • Oil - 15g
  • Spring onion (chopped) - For garnish
  • Oil - For deep frying
  • Coriander leaves (chopped) - For garnish
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. Heat oil in a wok, add chopped garlic and green chilies, and sauté for a few seconds.
  3. Add sliced onions, carrots, capsicum, and French beans. Stir-fry on high flame for 2-3 minutes.
  4. Add the soaked soya chunks and stir-fry for another 2 minutes.
  5. Add soy sauce, vinegar, black pepper powder, and salt. Mix well.
  6. Add cooked rice and toss everything together on high flame for 2 minutes.
  7. Garnish with chopped spring onions and serve hot.
Soya Varuval

Soya Varuval

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Preparation

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Serves: 2 People

Nutrition Facts (per serving)

Energy: 290 kcal

Protein: 22g

Carbohydrates: 18g

Fat: 12g

Fibre: 5g

Ingredients - Quantity
  • Soya chunks - 50g
  • Oil - 15g
  • Mustard seeds - 2g
  • Curry leaves - 10g
  • Onion (sliced) - 80g
  • Green chilies (slit) - 5g
  • Ginger-garlic paste - 10g
  • Tomato (chopped) - 50g
  • Turmeric powder - 1g
  • Red chili powder - 3g
  • Coriander powder - 3g
  • Black pepper powder - 2g
  • Fennel powder - 2g
  • Cumin powder - 1g
  • Garam masala - 1g
  • Coconut (Bits) - 20g
  • Salt - To taste
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. Heat oil in a pan, add mustard seeds, curry leaves, and let them splutter.
  3. Add sliced onions and sauté until golden brown.
  4. Add green chilies, ginger-garlic paste, and sauté until the raw smell disappears, followed by chopped tomatoes. Cook until soft.
  5. Add turmeric, red chili, coriander, fennel, cumin, black pepper powder, and salt. Cook for 2 minutes.
  6. Add the prepared soya chunks and stir-fry for 5 minutes.
  7. Add coconut bits, mix well, and cook for another 3 minutes.
  8. Sprinkle garam masala, mix, and serve hot with rice.
Soya Chat

Soya Chat

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Preparation

Prep Time: 15 Mins

Cook Time: 10 Mins

Total Time: 25 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 290 kcal

Protein: 22 g

Carbohydrates: 18 g

Fat: 12 g

Fibre: 5 g

Ingredients - Quantity
  • Soya Mini Chunks - 50g
  • Papdi (crispy crackers) - 12 pieces
  • Boiled potatoes (cubed) - 50g
  • Boiled chickpeas - 50g
  • Onion (finely chopped) - 30g
  • Tomato (finely chopped) - 30g
  • Green chilies (finely chopped) - 5g
  • Yogurt (whisked) - 100g
  • Green chutney - 20g
  • Tamarind chutney - 20g
  • Chaat masala - 2g
  • Roasted cumin powder - 2g
  • Red chili powder - 1g
  • Salt - To taste
  • Sev (thin fried gram flour noodles) - 20g
  • Fresh coriander (chopped) - For garnish
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. In a bowl, mix the boiled soya chunks with chaat masala, roasted cumin powder, red chili powder, and salt.
  3. Arrange papdis on a serving plate.
  4. Top each papdi with boiled potatoes, chickpeas, chopped onions, and tomatoes.
  5. Add the seasoned soya chunks over the toppings.
  6. Drizzle yogurt, green chutney, and tamarind chutney over the chaat.
  7. Sprinkle sev and chopped coriander for garnish.
  8. Serve immediately.
Soya Chukka

Soya Chukka

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Preparation

Prep Time: 15 Mins

Cook Time: 25 Mins

Total Time: 40 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 280 kcal

Protein: 22g

Carbohydrates: 18g

Fat: 12g

Fibre: 5g

Ingredients - Quantity
  • Soya chunks - 50g
  • Onion (sliced) - 80g
  • Tomato (chopped) - 50g
  • Green chilies (slit) - 5g
  • Ginger-garlic paste - 10g
  • Curry leaves - 10g
  • Turmeric powder - 1g
  • Red chili powder - 3g
  • Coriander powder - 3g
  • Black pepper powder - 2g
  • Cumin powder - 1g
  • Fennel powder - 2g
  • Garam masala - 1g
  • Grated coconut - 20g
  • Mustard seeds - 2g
  • Salt - To taste
  • Oil - 15g
  • Water - As required
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. Heat oil in a pan, add mustard seeds and let them splutter. Add curry leaves and green chilies.
  3. Add sliced onions and sauté until golden brown. Follow with ginger-garlic paste and cook until the raw smell disappears.
  4. Add chopped tomatoes and cook until soft. Then add turmeric, red chili, coriander, cumin, fennel, and salt. Cook for 2 minutes.
  5. Add the prepared soya chunks and stir-fry for 5 minutes.
  6. Add grated coconut and black pepper powder, mix well, and cook for another 3 minutes.
  7. Sprinkle garam masala, mix, and serve.
Soya Kulambu

Soya Kulambu

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Preparation

Prep Time: 15 Mins

Cook Time: 30 Mins

Total Time: 45 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 320 kcal

Protein: 22g

Carbohydrates: 28g

Fat: 14g

Fibre: 7g

Ingredients - Quantity
  • Soya chunks - 50g
  • Onion (finely chopped) - 80g
  • Tomato (finely chopped) - 60g
  • Garlic (crushed) - 10g
  • Tamarind extract - 15ml
  • Fresh coconut (grated) - 20g
  • Curry leaves - 10g
  • Mustard seeds - 2g
  • Cumin seeds - 2g
  • Dry red chilies - 2 Nos
  • Turmeric powder - 1g
  • Red chili powder - 3g
  • Coriander powder - 3g
  • Black pepper powder - 2g
  • Fennel powder - 2g
  • Garam masala - 1g
  • Sesame oil - 15g
  • Salt - To taste
  • Water - As required
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Squeeze out excess water after they soften.
  2. Heat oil in a pan, add mustard seeds and let them splutter. Add curry leaves and green chilies.
  3. Add crushed garlic and sauté until fragrant.
  4. Add chopped onions, sauté until golden brown, then add chopped tomatoes and cook until soft.
  5. Add turmeric, red chili powder, coriander powder, black pepper powder, fennel powder, and salt. Cook for 2 minutes.
  6. Add tamarind extract and enough water to create a curry consistency. Let it boil for 5 minutes.
  7. Add the prepared soya chunks and mix well. Simmer for 10 minutes.
  8. Grind the grated coconut into a paste with a little water, and add it along with garam masala. Cook for another 5 minutes.
  9. Serve hot with rice.
Soya Bisebelle Bath

Soya Bisebelle Bath

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Preparation

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Serves: 2 People

Nutrition Facts (per serving)

Energy: 350 kcal

Protein: 18g

Carbohydrates: 50g

Fat: 10g

Fibre: 6g

For Cooking Rice & Dal
Ingredients - Quantity
  • Rice - 100g
  • Toor dal - 50g
  • Water - 500ml
  • Turmeric powder - 1g
  • Salt - To taste
For Soya & Vegetables
Ingredients - Quantity
  • Soya chunks - 50g
  • Onion (chopped) - 50g
  • Tomato (chopped) - 50g
  • Carrot (chopped) - 30g
  • Beans (chopped) - 30g
  • Peas - 20g
  • Tamarind extract - 15ml
For Bisi Bele Bath Masala
Ingredients - Quantity
  • Dry red chilies - 2 Nos
  • Coriander seeds - 2g
  • Chana dal - 2g
  • Urad dal - 2g
  • Cumin seeds - 1g
  • Fennel seeds - 1g
  • Cinnamon stick - 1 small piece
  • Cloves - 2 Nos
  • Black peppercorns - 2g
  • Coconut (grated) - 15g
For Tempering
Ingredients - Quantity
  • Ghee - 10g
  • Mustard seeds - 2g
  • Curry leaves - 10g
  • Hing (asafoetida) - A pinch
  • Cashews (optional) - 10g
Cooking Instruction
  1. Prepare the Soya Chunks: Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. Cook Rice & Dal: Pressure cook rice and toor dal with turmeric powder, salt, and water until soft. Once cooked, mash and set aside.
  3. Prepare the Bisi Bele Bath Masala: Dry roast the following ingredients: dry red chilies, coriander seeds, chana dal, urad dal, cumin seeds, fennel seeds, cinnamon stick, cloves, black peppercorns, and grated coconut. Grind them into a fine powder and set aside.
  4. Cook Vegetables: Heat oil in a pan. Sauté chopped onions until translucent. Add chopped tomatoes, carrots, beans, peas, and tamarind extract. Cook the mixture until the vegetables are soft.
  5. Add Soya Chunks & Masala: Add the prepared soya chunks and ground masala powder to the cooked veggies. Mix well and cook for 5 minutes.
  6. Combine Rice-Dal Mixture: Add the cooked rice-dal mixture to the pan and mix well. Let it simmer for 5 minutes. If needed, adjust the salt and consistency with water.
  7. Prepare Tempering: Heat ghee in a small pan. Add mustard seeds, curry leaves, hing, and cashews (if using). Pour the tempering over the Bisi Bele Bath.
  8. Serve hot and enjoy your delicious, nutritious Soya Bisebellebath!
Soya Aviyal

Soya Aviyal

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Preparation

Prep Time: 15 Mins

Cook Time: 20 Mins

Total Time: 35 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 280 kcal

Protein: 16g

Carbohydrates: 30g

Fat: 10g

Fibre: 7g

Ingredients - Quantity
  • Soya chunks - 50g
  • Carrot (cut into strips) - 30g
  • Beans (cut into strips) - 30g
  • Drumstick (cut into pieces) - 30g
  • Raw banana (cut into strips) - 30g
  • Ash gourd (cut into strips) - 30g
  • Pumpkin (cut into strips) - 30g
  • Coconut oil - 10g
  • Curry leaves - 10g
  • Curd (whisked) - 50g
  • Salt - To taste
  • Water - As required
For Coconut Paste
Ingredients - Quantity
  • Fresh coconut (grated) - 40g
  • Green chilies - 3 Nos
  • Cumin seeds - 2g
  • Small onions - 3 Nos
  • Water - As required
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. In a pan, add chopped vegetables, water, and salt. Cover and cook until half done.
  3. Add the prepared soya chunks to the cooked vegetables and mix well.
  4. Coconut Paste: Grind grated coconut, green chilies, cumin seeds, and small onions into a coarse paste.
  5. Add the coconut paste to the vegetables and soya chunks. Mix well and cook for 5 minutes.
  6. Turn off the heat, add whisked curd, drizzle coconut oil, and mix gently.
  7. Grind grated coconut into a paste with little water & garam masala and add to the curry. Cook for another 5 minutes.
  8. Serve with steamed rice and papad.
Soya Poriyal

Soya Poriyal

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Preparation

Prep Time: 10 Mins

Cook Time: 15 Mins

Total Time: 25 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 250 kcal

Protein: 20 g

Carbohydrates: 18 g

Fat: 10 g

Fibre: 5 g

Ingredients - Quantity
  • Soya chunks - 50g
  • Onion (finely chopped) - 50g
  • Green chilies (slit) - 5g
  • Grated coconut - 20g
  • Curry leaves - 10g
  • Mustard seeds - 2g
  • Urad dal - 2g
  • Turmeric powder - 1g
  • Red chili powder - 2g
  • Black pepper powder - 1g
  • Cumin powder - 1g
  • Salt - To taste
  • Oil - 10g
  • Water - As required
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out the excess water.
  2. Heat oil in a pan, add mustard seeds, and let them splutter. Add urad dal, curry leaves, and green chilies.
  3. Add chopped onions and sauté until golden brown.
  4. Add turmeric, red chili, cumin, and black pepper powder. Mix well.
  5. Add soya chunks, sprinkle salt, and sauté for 5-7 minutes.
  6. Add grated coconut, mix well, and cook for another 2 minutes.
  7. Turn off the heat and serve hot with rice and sambar.
Soya Coconut Milk Curry

Soya Coconut Milk Curry

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Preparation

Prep Time: 15 Mins

Cook Time: 25 Mins

Total Time: 40 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 320 kcal

Protein: 18g

Carbohydrates: 25g

Fat: 14g

Fibre: 6g

Ingredients - Quantity
  • Soya chunks - 50g
  • Onion (finely sliced) - 50g
  • Tomato (chopped) - 50g
  • Green chilies (slit) - 5g
  • Coconut milk (thin) - 100ml
  • Coconut milk (thick) - 50ml
  • Curry leaves - 10g
  • Mustard seeds - 2g
  • Cumin seeds - 2g
  • Fennel seeds - 2g
  • Garlic (crushed) - 5g
  • Ginger (grated) - 5g
  • Turmeric powder - 1g
  • Red chili powder - 3g
  • Coriander powder - 3g
  • Black pepper powder - 1g
  • Garam masala - 1g
  • Salt - To taste
  • Coconut oil - 15g
  • Water - As required
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  2. Heat coconut oil in a pan, add mustard seeds, cumin seeds, fennel seeds, and let them splutter.
  3. Add curry leaves, crushed garlic, grated ginger, and green chilies. Sauté for a few seconds.
  4. Add sliced onions and sauté until golden brown. Then, add chopped tomatoes and cook until soft.
  5. Add turmeric, red chili, coriander, black pepper powder, and salt. Mix well and cook for 2 minutes.
  6. Add the prepared soya chunks and thin coconut milk. Let it simmer for 10 minutes.
  7. Sprinkle garam masala and thick coconut milk. Stir well and cook for another 2 minutes.
  8. Turn off the heat, drizzle some coconut oil, and garnish with curry leaves.
Soya Khadi

Soya Khadi

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Preparation

Prep Time: 10 Mins

Cook Time: 20 Mins

Total Time: 30 Mins

Serves: 2 People

Nutrition Facts (per serving)

Energy: 280 kcal

Protein: 18g

Carbohydrates: 28g

Fat: 10g

Fibre: 5g

Ingredients - Quantity
  • Soya chunks - 50g
  • Besan (gram flour) - 20g
  • Curd (whisked) - 100ml
  • Water - 200ml
  • Mustard seeds - 2g
  • Cumin seeds - 2g
  • Curry leaves - 10g
  • Green chilies (slit) - 5g
  • Garlic (crushed) - 5g
  • Ginger (grated) - 5g
  • Turmeric powder - 1g
  • Red chili powder - 2g
  • Coriander powder - 2g
  • Hing (asafoetida) - A pinch
  • Salt - To taste
  • Oil / Ghee - 10g
  • Fresh coriander (chopped) - 10g
Cooking Instruction
  1. Boil water and soak the soya chunks for 10-15 minutes. Squeeze out excess water once softened.
  2. Prepare Kadhi Base: In a bowl, whisk besan with curd and water until smooth, ensuring no lumps.
  3. Tempering: Heat oil or ghee in a pan, add mustard seeds, cumin seeds, and let them splutter.
  4. Add curry leaves, green chilies, crushed garlic, and grated ginger. Sauté for a few seconds.
  5. Add turmeric powder, red chili powder, coriander powder, and hing. Mix well.
  6. Pour the besan-curd mixture into the pan. Stir continuously to prevent curd from splitting.
  7. Add the prepared soya chunks and salt. Simmer on low heat for 10 minutes, stirring occasionally.
  8. Garnish with fresh coriander and serve hot with steamed rice or roti.


Soya Greek Salad

Soya Greek Salad

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Preparation

Prep Time: 10 Mins

Cook Time: 5 Mins

Total Time: 15 Mins

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 180-220 kcal

Protein: 12g

Carbohydrates: 10g

Fat: 8g

Fibre: 4g

Ingredients - Quantity
  • Soya Mini Chunks - 50g
  • Cucumber (diced) - 50g
  • Tomato (diced) - 50g
  • Red Onion (sliced) - 30g
  • Bell Pepper (chopped) - 50g
  • Black Olives (sliced) - 30g
  • Feta Cheese (crumbled) - 40g
  • Extra Virgin Olive Oil - 1 tbsp
  • Lemon Juice - 1 tbsp
  • Black Pepper Powder - ½ tsp
  • Dried Oregano - 1 tsp
  • Salt - to taste
  • Fresh Parsley (for garnish) - 1 tbsp
Cooking Instruction
  1. Boil soya mini chunks in water with a pinch of salt for 5-7 minutes. Drain and squeeze out excess water.
  2. In a large bowl, combine diced cucumber, tomato, red onion, bell pepper, and black olives.
  3. Add the boiled soya chunks to the bowl.
  4. In a small bowl, whisk together olive oil, lemon juice, black pepper, oregano, and salt to prepare the dressing.
  5. Pour the dressing over the salad and toss everything gently.
  6. Add crumbled feta cheese on top and garnish with fresh parsley.
  7. Serve fresh and enjoy this refreshing, protein-rich Greek-style salad!
Soya Pasta

Soya Pasta

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Preparation

Prep Time: 10 minutes

Cook Time: 15-20 minutes

Total Time: 25-30 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 300-350 kcal

Protein: 15g

Carbohydrates: 45g

Fat: 8g

Fibre: 5g

Ingredients - Quantity
  • Soya Mini Chunks - 50g
  • Pasta (any type) - 150g
  • Onion (chopped) - 1 small
  • Tomato (chopped) - 1 medium
  • Capsicum (chopped) - 50g
  • Garlic (minced) - 1 tsp
  • Tomato Puree - ½ cup
  • Olive Oil - 2 tbsp
  • Black Pepper Powder - ½ tsp
  • Red Chili Flakes - 1 tsp
  • Mixed Herbs (Oregano, Basil) - 1 tsp
  • Salt - To taste
  • Cheese (grated, optional) - ¼ cup
  • Water - As needed
  • Coriander Leaves (for garnish) - 1 tbsp
Cooking Instruction
  1. Boil soya chunks in water with a pinch of salt for 5-7 minutes. Drain and squeeze out excess water.
  2. Cook pasta as per package instructions, drain, and set aside.
  3. Heat olive oil in a pan, add minced garlic and sauté for a few seconds.
  4. Add chopped onions and sauté until soft.
  5. Add chopped tomatoes, capsicum, salt, black pepper, and red chili flakes. Cook for 3-4 minutes.
  6. Add tomato puree, soya chunks, and mixed herbs. Cook for another 3-4 minutes.
  7. Add cooked pasta and toss everything well. Cook for 2 more minutes.
  8. Garnish with grated cheese (optional) and fresh coriander leaves.
  9. Serve hot and enjoy this delicious, protein-packed pasta.
Soya Momos

Soya Momos

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Preparation

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time:35 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 180-220 kcal

Protein: 12g

Carbohydrates: 30g

Fat: 5g

Fibre: 4g

For the Dough
Ingredients - Quantity
  • All-Purpose Flour (Maida) - 1 cup
  • Salt - ½ tsp
  • Water - As needed
For the Filling
Ingredients - Quantity
  • Soya Granules - ½ cup
  • Cabbage (grated) - ¼ cup
  • Carrot (grated) - ¼ cup
  • Onion (chopped) - 1 small
  • Garlic (minced) - 1 tsp
  • Ginger (grated) - ½ tsp
  • Black Pepper Powder - ½ tsp
  • Soy Sauce - 1 tsp
  • Salt - To taste
  • Oil - 1 tbsp
Cooking Instruction
  1. In a bowl, mix flour and salt. Add water gradually and knead into a smooth dough. Cover and let it rest for 15 minutes.
  2. Boil soya granules in water for 5 minutes. Drain and squeeze out excess water.
  3. Heat oil in a pan, add garlic and ginger, and sauté for a few seconds.
  4. Add chopped onions, grated carrot, and cabbage. Stir-fry for 2 minutes.
  5. Add boiled soya granules, soy sauce, salt, and black pepper. Cook for another 2 minutes. Let the mixture cool down.
  6. Roll out small circles from the dough. Place a spoonful of filling in the center of each circle.
  7. Fold and pleat the edges to seal the momos properly.
  8. Steam the momos in a steamer for 10-12 minutes until they turn translucent.
  9. Serve hot with spicy red chutney and enjoy these healthy, protein-packed soya momos.
Soya Samosa

Soya Samosa

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Preparation

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 10g

Carbohydrates: 35g

Fat: 8g

Fibre: 5g

For the Dough
Ingredients - Quantity
  • All-Purpose Flour (Maida) – 1 cup
  • Salt – ½ tsp
  • Carom Seeds (Ajwain) – ½ tsp
  • Oil (for dough) – 2 tbsp
  • Water – As needed
For the Filling
Ingredients - Quantity
  • Soya Granules – ½ cup
  • Potato (boiled & mashed) – 1 medium
  • Onion (chopped) – 1 small
  • Garlic (minced) – 1 tsp
  • Ginger (grated) – ½ tsp
  • Green Chili (chopped) – 1 small
  • Cumin Seeds – ½ tsp
  • Garam Masala – ½ tsp
  • Red Chili Powder – ½ tsp
  • Turmeric Powder – ¼ tsp
  • Coriander Powder – ½ tsp
  • Salt – To taste
  • Fresh Coriander Leaves (chopped) – 1 tbsp
  • Oil (for cooking) – 1 tbsp
For Frying
  • Oil (as needed)
Cooking Instruction
  1. Prepare the Dough: In a bowl, mix flour, salt, and carom seeds. Add 2 tbsp oil and rub it into the flour until crumbly. Gradually add water and knead into a stiff dough. Cover and rest for 20 minutes.
  2. Boil soya granules in water for 5 minutes, then drain and squeeze out excess water.
  3. Heat 1 tbsp oil in a pan, add cumin seeds, minced garlic, ginger, and chopped green chili. Add chopped onions and sauté until golden.
  4. Add boiled soya granules, mashed potato, turmeric, red chili powder, coriander powder, garam masala, and salt. Stir well.
  5. Cook for 2-3 minutes, then add chopped coriander leaves. Let the filling cool.
  6. Roll out small circles from the dough and cut them in half. Fold each half into a cone shape, sealing the edges with water. Fill the cone with soya mixture and seal the top properly.
  7. Heat oil in a deep pan and fry the samosas on medium heat until golden brown and crispy.
  8. Drain excess oil and serve hot with mint chutney or tamarind sauce. Enjoy these crispy, protein-packed soya samosas!
Soya Pav Bhaji

Soya Pav Bhaji

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Preparation

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 300-350 kcal

Protein: 15g

Carbohydrates: 40g

Fat: 10g

Fibre: 6g

Ingredients - Quantity
  • Soya Nano (Soya Granules) – ½ cup
  • Potatoes (boiled & mashed) – 2 medium
  • Tomato (chopped) – 2 large
  • Onion (chopped) – 1 large
  • Capsicum (chopped) – ½ cup
  • Green Peas – ¼ cup
  • Ginger-Garlic Paste – 1 tsp
  • Green Chili (chopped) – 1 small
  • Pav Bhaji Masala – 1½ tsp
  • Red Chili Powder – 1 tsp
  • Turmeric Powder – ¼ tsp
  • Cumin Seeds – ½ tsp
  • Butter – 2 tbsp
  • Salt – To taste
  • Water – As needed
  • Lemon Juice – 1 tbsp
  • Fresh Coriander (chopped) – 2 tbsp
  • Pav (Bread Rolls) – 4 pieces
Cooking Instruction
  1. Boil soya granules in water for 5 minutes. Drain and squeeze out the excess water.
  2. Heat butter in a pan. Add cumin seeds and let them splutter. Add chopped onions and sauté until golden brown. Then, add ginger-garlic paste and green chili, and sauté for a few seconds.
  3. Add chopped tomatoes and cook until soft. Then add chopped capsicum, boiled green peas, turmeric, red chili powder, pav bhaji masala, and salt. Stir well.
  4. Add mashed potatoes and boiled soya granules to the pan. Mix everything and mash it using a potato masher. Add water as needed and simmer for 5 minutes, stirring occasionally.
  5. Add lemon juice and fresh coriander leaves. Mix well.
  6. Heat butter in a pan, cut the pav in half, and toast until golden brown.
  7. Serve the hot Soya Pav Bhaji with toasted pav, chopped onions, and lemon wedges.
Soya Ramen

Soya Ramen

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Preparation

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 60 minutes

Serves: 2 People

Nutrition Facts (per serving)

Energy: 400 kcal

Protein: 22g

Carbohydrates: 55g

Fat: 12g

Fibre: 6g

For the Broth
Ingredients - Quantity
  • Soya chunks – 50g
  • Water – 750ml
  • Soy sauce – 10ml
  • Garlic (chopped) – 5g
  • Ginger (grated) – 5g
  • Spring onion (white part) – 10g
  • Mushrooms (sliced) – 30g
  • Red chili flakes – 2g
  • Black pepper powder – 1g
  • Salt – To taste
  • Sesame oil – 10g
For the Vegetable/Chicken/Meat Broth
Ingredients - Quantity
  • Carrot (chopped) – 50g
  • Onion (quartered) – 50g
  • Celery (chopped) – 30g
  • Garlic cloves (smashed) – 10g
  • Ginger (sliced) – 10g
  • Bay leaf – 1 Nos
  • Whole black pepper – 3g
  • Chicken bones/Meat bones – 200g (for non-veg broth)
  • Water – 1 liter
For the Ramen Bowl
Ingredients - Quantity
  • Ramen noodles – 100g
  • Carrot (julienned) – 20g
  • Corn kernels – 20g
  • Spring onion (green part) – 10g
  • Boiled egg (optional) – 1 Nos
  • Sesame seeds – 2g
Cooking Instruction
  1. Broth Preparation: In a large pot, add water, carrot, onion, celery, garlic, ginger, bay leaf, and whole black pepper (add meat/chicken bones for a non-veg broth). Simmer for 30-40 minutes for a rich broth. Strain and discard the solids.
  2. Soak the Soya Chunks: Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out excess water.
  3. Prepare the Ramen Base: Heat sesame oil in a pan. Sauté garlic, ginger, and white spring onions. Add mushrooms, red chili flakes, black pepper, and soya chunks. Stir well.
  4. Combine the Broth: Pour in the prepared broth (vegetable/chicken/meat), soy sauce, and salt. Simmer for 10 minutes.
  5. Cook Noodles & Vegetables: Boil the ramen noodles separately, then drain.
  6. Assemble the Ramen Bowl: In a serving bowl, add the cooked ramen noodles. Pour the hot broth with soya chunks and mushrooms.
  7. Serve: Top with julienned carrots, veggies, corn, green spring onions, sesame seeds, and a boiled egg if desired.
Soya Taco

Soya Taco

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Preparation

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Serves: 2 People

Nutrition Facts (per serving)

Energy: 350 kcal

Protein: 20g

Carbohydrates: 45g

Fat: 10g

Fibre: 7g

Soya Filling
Ingredients - Quantity
  • Mini soya chunks - 50g
  • Onion (finely chopped) - 50g
  • Garlic (minced) - 5g
  • Cumin powder - 2g
  • Paprika/Red chili powder - 3g
  • Coriander powder - 2g
  • Black pepper powder - 1g
  • Salt - To taste
  • Lime juice - 5ml
  • Olive oil - 10g
Taco Shell & Topping
Ingredients - Quantity
  • Taco shells or soft tortillas - 4 Nos
  • Lettuce (shredded) - 20g
  • Tomato (finely chopped) - 10g
  • Jalapeño (chopped) - 5g
  • Grated cheese - 20g
  • Sour cream or Greek yogurt - 20g
  • Tomato salsa - 30g
  • Fresh coriander (chopped) - 5g
Cooking Instruction
  1. Soya Preparation: Boil water and soak the soya chunks for 10-15 minutes. Once softened, squeeze out the excess water.
  2. Taco Filling: Heat olive oil in a pan. Add minced garlic and onion, sautéing until soft.
  3. Add cumin, paprika, coriander powder, black pepper, and salt. Stir well.
  4. Add the soaked soya chunks and cook for 5-7 minutes, allowing the flavors to blend.
  5. Final Touches: Squeeze fresh lime juice into the mixture, mix well, and turn off the heat.
  6. Assemble the Tacos: Warm the taco shells or tortillas. Add a layer of shredded lettuce, followed by the soya filling.
  7. Top with Extras: Add grated cheese, salsa, sour cream, chopped tomato, jalapeño, and fresh coriander.
Soya Boondi Laddu

Soya Boondi Laddu

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Preparation

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Serves: 10-12 ladoos

Nutrition Facts (per serving)

Energy: 160-180 kcal

Protein: 5g

Carbohydrates: 25g

Fat: 7g

Fibre: 3g

Ingredients - Quantity
  • Soya Nano Chunks - ½ cup
  • Besan (Gram Flour) - 1 cup
  • Ghee - ¼ cup
  • Sugar (Powdered) - ¾ cup
  • Cardamom Powder - ½ tsp
  • Chopped Nuts - ¼ cup
  • Sesame Seeds (optional) - 1 tbsp
  • Grated Coconut (optional) - 2 tbsp
  • Raisins (optional) - 1 tbsp
  • Oil - 2 tbsp
Cooking Instruction
  1. Boil soya nano chunks in water with a pinch of salt for 5-7 minutes until soft. Drain and squeeze out excess water.
  2. Dry roast the soya nano chunks in a pan for 3-4 minutes until they turn slightly crisp. Keep aside.
  3. Heat ghee in a pan and roast the besan on low flame for 10-12 minutes until golden brown and aromatic.
  4. Stir continuously to avoid burning. The besan should release a nutty aroma when ready.
  5. Turn off the heat and add roasted soya nano chunks, powdered sugar, cardamom powder, sesame seeds, grated coconut, and chopped nuts to the roasted besan.
  6. Mix well while the mixture is warm.
  7. Grease your palms with ghee and shape the mixture into small round ladoos while it’s still warm.
  8. If the mixture feels dry, add a little more melted ghee and mix again.
  9. Let the ladoos cool and set for 1 hour before storing them in an airtight container.
Soya Bao

Soya Bao

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Preparation

Prep Time: 40 minutes

Cook Time: 20 minutes

Total Time: 60 minutes

Serves: 2 Nos (4 bao buns)

Nutrition Facts (per serving)

Energy: 320 kcal

Protein: 15g

Carbohydrates:50g

Fat: 8g

Fibre: 5g

For the Bao Buns
Ingredients - Quantity
  • All-purpose flour - 150g
  • Sugar - 10g
  • Instant yeast - 3g
  • Baking powder - 2g
  • Warm water - 60ml
  • Milk - 20ml
  • Vegetable oil - 10ml
For the Soya Filling
Ingredients - Quantity
  • Mini soya chunks - 50g
  • Onion (sliced) - 50g
  • Garlic (minced) - 5g
  • Ginger (minced) - 5g
  • Soy sauce - 10ml
  • Hoisin sauce - 10ml
  • Rice vinegar - 5ml
  • Brown sugar - 5g
  • Black pepper - 1g
  • Sesame oil - 5ml
  • Spring onion (chopped) - 10g
  • Sesame seeds - 2g
For the Topping
Ingredients - Quantity
  • Cucumber (sliced) - 20g
  • Pickled carrots - 20g
  • Fresh coriander - 5g
Cooking Instruction
  1. Prepare Bao Dough: In a bowl, mix flour, sugar, yeast, and baking powder. Add warm water, milk, and oil. Knead into a soft dough. Cover and let the dough rise for 30-40 minutes in a warm place until it has doubled in size.
  2. Shape & Steam Bao Buns: Roll out the dough and cut it into circles. Fold each circle in half to form a bun shape. Let them rest for 10 minutes. Steam the buns for 10 minutes.
  3. Prepare Soya Filling: Boil water and soak the soya mini chunks for 10 minutes. Squeeze out the excess water. Heat sesame oil in a pan and sauté garlic, ginger, and onion. Add the soaked soya chunks, soy sauce, hoisin sauce, rice vinegar, brown sugar, and black pepper. Stir fry for 2 minutes.
  4. Assemble the Bao: Open the steamed bao buns. Fill each bun with the soya mixture. Add cucumber slices, pickled carrots, fresh coriander, and sesame seeds on top.
Soya Sprouts Salad

Soya Sprouts Salad

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Preparation

Prep Time: 15 minutes

Cook Time: 5 minutes

Total Time: 20 minutes

Serves: 2 People

Nutrition Facts (per serving)

Energy: 290 kcal

Protein: 22g

Carbohydrates: 38g

Fat: 6g

Fibre: 8g

Ingredients - Quantity
  • Mini soya chunks - 50g
  • Green gram sprouts (moong sprouts) - 50g
  • Cucumber (chopped) - 50g
  • Tomato (chopped) - 50g
  • Onion (finely chopped) - 30g
  • Carrot (grated) - 30g
  • Green chilies (finely chopped) - 5g
  • Fresh coriander (chopped) - 10g
For Seasoning
Ingredients - Quantity
  • Lemon juice - 10ml
  • Black pepper powder - 2g
  • Salt - To taste
  • Roasted cumin powder - 2g
Cooking Instruction
  1. Boil water and soak the soya chunks for 5 minutes. Once softened, squeeze out excess water.
  2. Wash green gram sprouts thoroughly and drain excess water.
  3. In a bowl, add soya chunks, green gram sprouts, cucumber, tomato, onion, carrot, and green chilies. Sprinkle salt, black pepper, and roasted cumin powder.
  4. Drizzle lemon juice and toss everything well until evenly mixed.
  5. Garnish with fresh coriander and serve fresh.
Soya Tomato Curry

Soya Tomato Curry

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Preparation

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Serves: 2 People

Nutrition Facts (per serving)

Energy: 320 kcal

Protein: 20g

Carbohydrates: 35g

Fat: 10g

Fibre: 6g

Ingredients - Quantity
  • Mini soya chunks - 75g
  • Tomato (chopped) - 150g
  • Onion (finely chopped) - 50g
  • Garlic (minced) - 5g
  • Ginger (minced) - 5g
  • Green chilies (slit) - 2 Nos
  • Mustard seeds - 2g
  • Cumin seeds - 2g
  • Curry leaves - 5g
  • Turmeric powder - 2g
  • Red chili powder - 3g
  • Coriander powder - 3g
  • Salt - To taste
  • Oil - 10ml
  • Water - 200ml
  • Fresh coriander (chopped) - 10g
Cooking Instruction
  1. Soak the Soya: Boil water and soak the soya chunks for 5 minutes. Once softened, squeeze out excess water.
  2. Prepare Curry Base: Heat oil in a pan, add mustard seeds and cumin seeds, letting them splutter. Add garlic, ginger, green chilies, and curry leaves, sautéing until fragrant.
  3. Cook the Base: Add onion and cook until golden brown. Add chopped tomatoes, salt, turmeric, red chili powder, and coriander powder. Cook until tomatoes turn soft and mushy. Pour water and bring to a boil.
  4. Add Soya Chunks: Add the soaked soya chunks, mix well, and simmer for 5 minutes.
  5. Finish and Garnish: Garnish with fresh coriander and serve hot with rice or roti.
Soya Stir Fry

Soya Stir Fry

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Preparation

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 160-180 kcal

Protein: 5g

Carbohydrates: 25g

Fat: 7g

Fibre: 3g

Ingredients - Quantity
  • Soya Nano Chunks - 1 cup
  • Onion (sliced) - 1 medium
  • Capsicum (sliced) - ½ cup
  • Carrot (julienned) - ½ cup
  • Garlic (chopped) - 1 tsp
  • Green Chilies (chopped) - 2
  • Soy Sauce - 1 tbsp
  • Red Chili Sauce - 1 tbsp
  • Vinegar - 1 tsp
  • Black Pepper Powder - ½ tsp
  • Turmeric Powder - ¼ tsp
  • Red Chili Powder - ½ tsp
  • Cumin Seeds - ½ tsp
  • Salt - to taste
  • Oil - 2 tbsp
  • Spring Onions (for garnish) - 2 tbsp
Cooking Instruction
  1. Boil the soya nano chunks in hot water for 5 minutes, then drain and squeeze out excess water.
  2. Heat 1 tbsp oil in a pan and stir-fry the boiled soya chunks for 3-4 minutes until slightly crispy. Keep aside.
  3. In the same pan, heat 1 tbsp oil, add cumin seeds, and let them splutter. Add chopped garlic and green chilies, and sauté for 30 seconds until fragrant.
  4. Add onion, capsicum, and carrots to the pan. Stir-fry on high flame for 2 minutes to retain the crunch of the vegetables.
  5. Add the stir-fried soya chunks back to the pan. Stir in soy sauce, red chili sauce, vinegar, black pepper, turmeric, red chili powder, and salt.
  6. Stir-fry for another 3-4 minutes on high flame until everything is well combined.
  7. Turn off the heat and garnish with chopped spring onions.
  8. Serve hot as a starter or side dish with rice or roti.
Soya Stronganoff

Soya Stronganoff

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Preparation

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 300-350 kcal

Protein: 15g

Carbohydrates: 40g

Fat: 12g

Fibre: 5g

Ingredients - Quantity
  • Soya Nano Chunks - 1 cup
  • Butter - 2 tbsp
  • Onion (finely chopped) - 1 medium
  • Garlic (minced) - 1 tsp
  • Mushroom (sliced) - ½ cup
  • Vegetable Broth - ½ cup
  • Heavy Cream - ½ cup
  • Milk - ½ cup
  • All-Purpose Flour (Maida) - 1 tbsp
  • Worcestershire Sauce - 1 tsp
  • Dijon Mustard - 1 tsp
  • Black Pepper Powder - ½ tsp
  • Salt - To taste
  • Fresh Parsley (chopped) - 2 tbsp
  • Cooked Pasta or Rice - To serve
Cooking Instruction
  1. Boil soya chunks in water with a pinch of salt for 5-7 minutes until soft. Drain and squeeze out excess water.
  2. In a pan, heat 1 tbsp butter, and sauté the soya chunks for 3-4 minutes until slightly golden. Keep aside.
  3. In the same pan, add 1 tbsp butter and sauté chopped onions and garlic until translucent. Add sliced mushrooms and cook until soft.
  4. Sprinkle flour and mix well for 1 minute to remove the raw taste.
  5. Slowly add vegetable broth, milk, and heavy cream, stirring continuously to avoid lumps.
  6. Add the cooked soya chunks back to the pan.
  7. Stir in Worcestershire sauce, Dijon mustard, salt, and black pepper. Let it simmer for 5-7 minutes until the sauce thickens.
  8. Turn off the heat and garnish with chopped fresh parsley.
  9. Serve hot with pasta, mashed potatoes, or rice.
Soya Alfredo Pasta

Soya Alfredo Pasta

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Preparation

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 350-400 kcal

Protein: 18g

Carbohydrates: 45g

Fat: 12g

Fibre: 4g

For Pasta & Soya Nano Chunks
Ingredients - Quantity
  • Soya Nano Chunks - 1 cup
  • Pasta (Penne/Fettuccine) - 200g
  • Water (for boiling) - As needed
  • Salt - To taste
  • Olive Oil - 1 tbsp
For Alfredo Sauce
Ingredients - Quantity
  • Butter - 2 tbsp
  • Garlic (minced) - 1 tsp
  • All-Purpose Flour (Maida) - 1 tbsp
  • Milk - 1 cup
  • Heavy Cream - ½ cup
  • Parmesan Cheese (grated) - ½ cup
  • Black Pepper Powder - ½ tsp
  • Oregano - ½ tsp
  • Chili Flakes - ½ tsp
  • Fresh Parsley (chopped) - 2 tbsp
Cooking Instruction
  1. Boil soya nano chunks in hot water for 5 minutes, drain, and squeeze out excess water. Keep aside.
  2. In a large pot, bring water to a boil, add salt, and cook pasta as per package instructions until al dente. Drain and set aside.
  3. In a pan, melt butter and sauté minced garlic until fragrant. Add all-purpose flour, mix well, and cook for 1 minute to remove the raw taste.
  4. Slowly pour in milk and heavy cream, whisking continuously to avoid lumps.
  5. Add grated parmesan cheese, stir well until melted, and season with black pepper, oregano, and chili flakes.
  6. Add the cooked soya nano chunks to the Alfredo sauce and mix well.
  7. Toss in the cooked pasta and stir until evenly coated with the sauce.
  8. Garnish with fresh parsley and extra parmesan cheese.
  9. Serve hot with garlic bread or a side salad.
Soya Masala Dosa

Soya Masala Dosa

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Preparation

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Serves: 3-4 People

Nutrition Facts (per serving)

Energy: 280-320 kcal

Protein: 12g

Carbohydrates: 45g

Fat: 6g

Fibre: 4g

Ingredients - Quantity
  • Dosa Batter - 2 cups
  • Soya Nano Chunks - 1 cup
  • Onion (chopped) - 1 medium
  • Green Chilies (chopped) - 2
  • Ginger (grated) - 1 tsp
  • Turmeric Powder - ½ tsp
  • Red Chili Powder - ½ tsp
  • Garam Masala - ½ tsp
  • Curry Leaves - 6-7
  • Coriander Leaves (chopped) - 2 tbsp
  • Mustard Seeds - ½ tsp
  • Oil - 2 tbsp
  • Salt - To taste
Cooking Instruction
  1. Boil soya nano chunks in hot water for 5 minutes, drain, and squeeze out excess water. Keep aside.
  2. Heat 1 tbsp oil in a pan. Add mustard seeds, and let them splutter.
  3. Add chopped onions, green chilies, grated ginger, and curry leaves. Sauté until onions turn golden brown.
  4. Add turmeric powder, red chili powder, and garam masala. Stir well.
  5. Mix in the soya nano chunks and cook for 2-3 minutes. Garnish with chopped coriander leaves and set aside.
  6. Heat a tava (griddle) and lightly grease it with oil. Pour a ladle of dosa batter and spread it in a circular motion.
  7. Cook for a minute, then spread the soya nano chunk masala over one half.
  8. Drizzle a few drops of oil around the edges and cook until golden brown.
  9. Fold the dosa and serve hot.
Soya Soup

Soya Soup

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Preparation

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Serves: 3-4 people

Nutrition Facts (per serving)

Energy: 150-180 kcal

Protein: 10g

Carbohydrates: 20g

Fat: 4g

Fibre: 3g

Ingredients - Quantity
  • Soya Nano Chunks - ½ cup
  • Onion (chopped) - 1 medium
  • Garlic (minced) - 2 cloves
  • Ginger (grated) - 1 tsp
  • Carrot (diced) - ½ cup
  • Capsicum (diced) - ½ cup
  • Spring Onion (chopped) - ¼ cup
  • Corn Flour - 1 tbsp
  • Soy Sauce - 1 tbsp
  • Vinegar - 1 tsp
  • Black Pepper Powder - ½ tsp
  • Salt - To taste
  • Water / Vegetable Broth - 3 cups
  • Oil - 1 tbsp
Cooking Instruction
  1. Boil soya nano chunks in hot water for 5 minutes, drain, and squeeze out excess water. Keep aside.
  2. Heat 1 tbsp oil in a pan. Add chopped garlic and ginger. Sauté for a few seconds.
  3. Add onions, carrots, capsicum, and spring onions. Stir-fry for 2 minutes.
  4. Add the boiled soya nano chunks and mix well. Pour in 3 cups of water or vegetable broth. Let it simmer for 5 minutes.
  5. Add soy sauce, vinegar, black pepper, and salt. Stir well.
  6. Mix 1 tbsp corn flour with ¼ cup water to make a slurry. Add it to the soup while stirring continuously.
  7. Let the soup cook for 2 more minutes until it thickens slightly.
  8. Garnish with spring onions and serve hot.


Soya Cutlet

Soya Cutlet

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Preparation

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 200-250 kcal

Protein: 12g

Carbohydrates: 25g

Fat: 8g

Fibre: 5g

Ingredients - Quantity
  • Soya Granules – ½ cup
  • Potato (boiled & mashed) – 1 large
  • Carrot (grated) – ¼ cup
  • Onion (chopped) – 1 small
  • Green Chili (chopped) – 1 small
  • Ginger-Garlic Paste – 1 tsp
  • Bread Crumbs – ½ cup
  • Corn Flour – 2 tbsp
  • Red Chili Powder – ½ tsp
  • Garam Masala – ½ tsp
  • Cumin Powder – ½ tsp
  • Coriander Powder – ½ tsp
  • Black Pepper Powder – ¼ tsp
  • Lemon Juice – 1 tbsp
  • Salt – To taste
  • Oil (for shallow frying) – As needed
  • Fresh Coriander (chopped) – 2 tbsp
Cooking Instruction
  1. Boil soya chunks in hot water for 5 minutes. Drain, rinse with cold water, squeeze out excess water, And grind coarsely.
  2. In a bowl, mix soya chunks, corn flour, maida, ginger-garlic paste, soy sauce, red chili powder, and salt. Add little water if needed and form a thick dough.
  3. Shape into small balls and deep fry in hot oil until golden brown and crispy. Keep aside.
  4. Heat 2 tbsp oil in a pan. Add chopped ginger, garlic, and green chilies. Sauté for a few seconds.Add onions and capsicum, stir-fry for 1-2 minutes on high flame.
  5. Add soy sauce, tomato ketchup, chili sauce, vinegar, salt, and pepper. Mix well.
  6. Pour in the corn flour slurry and cook for 2-3 minutes until the sauce thickens.
  7. Add the fried soya balls into the sauce and toss well to coat evenly.
  8. Garnish with chopped spring onions and serve hot with fried rice or noodles
Soya Kheema

Soya Kheema

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Preparation

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 18g

Carbohydrates: 20g

Fat: 10g

Fibre: 6g

Ingredients - Quantity
  • Soya Granules - 1 cup
  • Onion (chopped) - 1 large
  • Tomato (chopped) - 2 medium
  • Green Peas - ¼ cup
  • Green Chili (chopped) - 1 small
  • Ginger-Garlic Paste - 1 tsp
  • Cumin Seeds - ½ tsp
  • Turmeric Powder - ¼ tsp
  • Red Chili Powder - 1 tsp
  • Coriander Powder - 1 tsp
  • Garam Masala - ½ tsp
  • Salt - To taste
  • Water - As needed
  • Oil - 2 tbsp
  • Fresh Coriander (chopped) - 2 tbsp
  • Lemon Juice - 1 tbsp
Cooking Instruction
  1. Boil soya granules in water for 5 minutes, then drain and squeeze out excess water.
  2. Heat oil in a pan, add cumin seeds, and let them splutter. Add chopped onions and sauté until golden brown. Add ginger-garlic paste and chopped green chili, sauté for a few seconds. Add chopped tomatoes and cook until soft.
  3. Add turmeric, red chili powder, coriander powder, and salt. Stir well. Add boiled soya granules and mix well. Add green peas and some water. Cover and cook for 5-7 minutes on low heat.
  4. Add garam masala, lemon juice, and chopped coriander. Mix well and cook for another 2 minutes.
  5. Serve hot Soya Kheema with roti, naan, or rice.
Soya Payasam/Kheer

Soya Payasam/Kheer

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Preparation

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 10g

Carbohydrates: 35g

Fat: 8g

Fibre: 3g

Ingredients - Quantity
  • Soya Granules - ½ cup
  • Milk - 2 cups
  • Jaggery (grated) / Sugar - ½ cup
  • Cardamom Powder - ¼ tsp
  • Cashews - 8-10
  • Almonds (sliced) - 6-8
  • Raisins - 1 tbsp
  • Ghee - 1 tbsp
  • Water - ½ cup
Cooking Instruction
  1. Boil soya granules in water for 5 minutes. Drain and blend into a coarse paste.
  2. Heat ghee in a pan and roast cashews, almonds, and raisins until golden. Set aside.
  3. In the same pan, add the blended soya paste and sauté for 2-3 minutes. Add milk and bring it to a boil, stirring occasionally. Add jaggery/sugar and mix well until it dissolves completely.
  4. Add cardamom powder and cook for another 5 minutes on low heat. Add the roasted dry fruits and mix well.
  5. Serve warm or chilled.
Soya Sandwich

Soya Sandwich

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Preparation

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 12g

Carbohydrates: 35g

Fat: 8g

Fibre: 4g

Ingredients - Quantity
  • Soya Granules - ½ cup
  • Bread Slices - 6
  • Onion (chopped) - 1 small
  • Tomato (chopped) - 1 medium
  • Capsicum (chopped) - ¼ cup
  • Green Chili (chopped) - 1 small
  • Ginger-Garlic Paste - 1 tsp
  • Cumin Seeds - ½ tsp
  • Red Chili Powder - ½ tsp
  • Coriander Powder - ½ tsp
  • Garam Masala - ½ tsp
  • Black Pepper Powder - ¼ tsp
  • Butter - 2 tbsp
  • Salt - To taste
  • Fresh Coriander (chopped) - 2 tbsp
  • Cheese (optional, grated) - ¼ cup
Cooking Instruction
  1. Boil soya granules in water for 5 minutes, then drain and squeeze out excess water.
  2. Heat butter in a pan, add cumin seeds, and let them splutter. Add chopped onions and sauté until golden brown. Then, add ginger-garlic paste and chopped green chili. Sauté for a few seconds.
  3. Add chopped tomatoes and capsicum, along with red chili powder, coriander powder, garam masala, black pepper, and salt. Stir well.
  4. Add the boiled soya granules to the pan and cook for 5 minutes, stirring until well combined. Add fresh coriander leaves and mix.
  5. Take a bread slice and spread the soya filling evenly on it. (Optional) Sprinkle grated cheese over the filling. Cover with another bread slice.
  6. Heat a grill pan or sandwich maker. Spread butter on the pan and toast the sandwich until golden brown and crispy.
  7. Serve hot Soya Sandwich with ketchup, mint chutney, or mayo.
Soya Chapathi Roll

Soya Chapathi Roll

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Preparation

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 14g

Carbohydrates: 40g

Fat: 6g

Fibre: 5g

Ingredients - Quantity
  • Whole Wheat Chapathi - 4
  • Soya Granules - ½ cup
  • Onion (sliced) - 1 medium
  • Tomato (chopped) - 1 medium
  • Capsicum (sliced) - ¼ cup
  • Green Chili (chopped) - 1 small
  • Ginger-Garlic Paste - 1 tsp
  • Cumin Seeds - ½ tsp
  • Red Chili Powder - ½ tsp
  • Coriander Powder - ½ tsp
  • Garam Masala - ½ tsp
  • Black Pepper Powder - ¼ tsp
  • Salt - To taste
  • Lemon Juice - 1 tbsp
  • Fresh Coriander (chopped) - 2 tbsp
  • Oil - 2 tbsp
  • Mayonnaise/Mint Chutney (optional) - 2 tbsp
Cooking Instruction
  1. Boil the soya granules in water for 5 minutes. Drain and squeeze out excess water.
  2. Sauté onions until golden brown. Add ginger-garlic paste and chopped green chili, sauté for a few seconds.
  3. Add chopped tomatoes and capsicum, cook until soft. Then add the boiled soya granules and cook for 5 minutes until well combined.
  4. Add fresh coriander leaves and lemon juice. Mix well and turn off the heat.
  5. Take a chapathi, spread mayonnaise or mint chutney (optional), and place the soya mixture in the center. Roll it tightly.
  6. Secure with a toothpick or wrap it in foil for easy handling.
  7. Serve the Soya Chapathi Roll hot with ketchup or a yogurt dip.
Soya Kola Urundai

Soya Kola Urundai

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Preparation

Prep Time: 5 minutes

Cook Time: 15-20 minutes

Total Time: 20-25 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 200-250 kcal

Protein: 10g

Carbohydrates: 25g

Fat: 8g

Fibre: 4g

Ingredients - Quantity
  • Soya Granules - 1 cup
  • Onion (chopped) - 1 medium
  • Green Chilies - 2 small
  • Ginger-Garlic Paste - 1 tsp
  • Fennel Seeds - ½ tsp
  • Curry Leaves - 1 sprig
  • Coriander Leaves - 2 tbsp
  • Besan (Gram Flour) - 2 tbsp
  • Rice Flour - 1 tbsp
  • Garam Masala - ½ tsp
  • Red Chili Powder - ½ tsp
  • Turmeric Powder - ¼ tsp
  • Salt - To taste
  • Oil (for frying) - As needed
Cooking Instruction
  1. Boil soya granules in water for 5 minutes, then drain and squeeze out the excess water. Grind the soya granules, green chilies, and fennel seeds into a coarse paste.
  2. In a bowl, combine the soya paste, chopped onions, ginger-garlic paste, curry leaves, coriander leaves, besan, rice flour, garam masala, red chili powder, turmeric powder, and salt. Mix well.
  3. Shape the mixture into small balls.
  4. Heat oil in a pan for deep frying. Fry the balls in medium-hot oil until they are golden brown and crispy.
  5. Drain on a paper towel to remove excess oil.
  6. Serve hot with mint chutney or tomato sauce.
Soya Bhel Puri

Soya Bhel Puri

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Preparation

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 150-180 kcal

Protein: 8g

Carbohydrates: 25g

Fat: 3g

Fibre: 4g

Ingredients - Quantity
  • Soya Granules - ½ cup
  • Puffed Rice (Murmura) - 2 cups
  • Onion (finely chopped) - 1 medium
  • Tomato (finely chopped) - 1 medium
  • Green Chilies (chopped) - 1 small
  • Coriander Leaves - 2 tbsp
  • Sev (for garnish) - ¼ cup
  • Roasted Peanuts - 2 tbsp
  • Tamarind Chutney - 2 tbsp
  • Green Chutney - 1 tbsp
  • Lemon Juice - 1 tbsp
  • Chaat Masala - ½ tsp
  • Red Chili Powder - ¼ tsp
  • Salt - To taste
Cooking Instruction
  1. Boil soya granules in water for 5 minutes, then drain and squeeze out excess water.
  2. Let the soya granules cool completely before adding them to the bhel.
  3. In a large mixing bowl, combine puffed rice, chopped onions, tomatoes, green chilies, coriander leaves, roasted peanuts, and soya granules. Sprinkle chaat masala, red chili powder, and salt, then mix well.
  4. Add tamarind chutney, green chutney, and lemon juice, and toss everything together.
  5. Just before serving, garnish with sev on top for a crunchy texture.
Soya Kheeme Paratha

Soya Kheeme Paratha

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Preparation

Prep Time: 15 minutes

Cook Time: 15-20 minutes

Total Time: 30-35 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 12g

Carbohydrates: 35g

Fat: 8g

Fibre: 5g

For the Dough
Ingredients - Quantity
  • Whole Wheat Flour - 2 cups
  • Salt - To taste
  • Water - As needed
  • Oil (for kneading) - 1 tsp
For the Soya Keema Filling
Ingredients - Quantity
  • Soya Granules - 1 cup
  • Onion (finely chopped) - 1 medium
  • Green Chilies (chopped) - 2 small
  • Ginger-Garlic Paste - 1 tsp
  • Cumin Seeds - ½ tsp
  • Coriander Powder - 1 tsp
  • Red Chili Powder - ½ tsp
  • Garam Masala - ½ tsp
  • Turmeric Powder - ¼ tsp
  • Salt - To taste
  • Coriander Leaves - 2 tbsp
  • Oil - 1 tbsp
Cooking Instruction
  1. Prepare the Dough: In a bowl, combine whole wheat flour, salt, and water to knead a soft dough. Apply oil to the dough, cover it, and let it rest for 15 minutes.
  2. Prepare the Soya Keema Filling: Boil soya granules for 5 minutes, drain, and squeeze out excess water. Heat 1 tbsp oil in a pan, add cumin seeds, and let them splutter. Add onions, green chilies, and ginger-garlic paste. Sauté until golden. Add turmeric, coriander powder, red chili powder, and salt. Mix well. Stir in the soya granules and cook for 5 minutes. Then add garam masala and coriander leaves. Let the filling cool completely.
  3. Assemble the Paratha: Divide the dough into equal portions and roll them into small discs. Place 2 tbsp of soya keema filling in the center, seal the edges, and gently roll out the dough into a round paratha without pressing too hard.
  4. Cook the Paratha: Heat a tawa (griddle) and cook the paratha on medium flame. Apply ghee/oil and cook until golden brown on both sides.
  5. Serve: Serve hot with yogurt, pickle, or chutney.
Soya Boli

Soya Boli

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Preparation

Prep Time: 5 minutes

Cook Time: 20-25 minutes

Total Time: 40 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 10g

Carbohydrates: 40g

Fat: 6g

Fibre: 4g

For the Dough
Ingredients - Quantity
  • All-Purpose Flour (Maida) - 1 cup
  • Turmeric Powder - ¼ tsp
  • Salt - A pinch
  • Water - As needed
  • Ghee - 1 tbsp
For the Soya Filling
Ingredients - Quantity
  • Soya Granules - ½ cup
  • Jaggery (grated) - ½ cup
  • Grated Coconut - ¼ cup
  • Cardamom Powder - ½ tsp
  • Ghee - 1 tbsp
Cooking Instruction
  1. In a bowl, mix all-purpose flour, turmeric powder, and a pinch of salt. Gradually add water and knead into a soft dough. Apply ghee, cover, and let it rest for 30 minutes.
  2. Boil the soya granules for 5 minutes, then drain and squeeze out the excess water. Heat ghee in a pan, add grated jaggery, and let it melt. Add coconut, soya granules, and cardamom powder. Mix well.
  3. Cook the filling for 2-3 minutes, then allow it to cool.
  4. Take a small portion of dough and roll it into a small disc. Place a spoonful of the filling in the center and seal the edges. Roll it out gently into a thin round sheet.
  5. Heat a tawa (griddle) and cook on low flame, applying ghee until golden brown.
  6. Flip and cook both sides evenly.
  7. Serve the Soya Granules Bholi warm with a drizzle of ghee or warm milk.
Soya Burger

Soya Burger

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Preparation

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 300-350 kcal

Protein: 15g

Carbohydrates: 40g

Fat: 8g

Fibre: 5g

For the Soya Patty
Ingredients - Quantity
  • Soya Granules - 1 cup
  • Boiled Potato (mashed) - 1 medium
  • Onion (finely chopped) - 1 small
  • Green Chilies (chopped) - 1 small
  • Ginger-Garlic Paste - 1 tsp
  • Coriander Leaves - 2 tbsp
  • Cumin Powder - ½ tsp
  • Red Chili Powder - ½ tsp
  • Garam Masala - ½ tsp
  • Bread Crumbs - ½ cup
  • Corn Flour - 2 tbsp
  • Salt - to taste
  • Oil - for shallow frying
For Assembling the Burger
Ingredients - Quantity
  • Burger Buns - 2-3
  • Lettuce Leaves - 3-4
  • Tomato (sliced) - 1 small
  • Onion (sliced) - 1 small
  • Mayonnaise - 2 tbsp
  • Tomato Ketchup - 1 tbsp
  • Cheese Slices - 2-3
Cooking Instruction
  1. Boil the soya granules for 5 minutes, drain, squeeze out excess water, and grind coarsely.
  2. In a bowl, combine soya granules, mashed potatoes, chopped onion, green chilies, ginger-garlic paste, coriander leaves, cumin powder, red chili powder, and garam masala. Mix well.
  3. Add corn flour and bread crumbs to the mixture to bind it together. Shape into round patties and coat them with extra bread crumbs.
  4. Heat oil in a pan and shallow fry the patties on medium heat until golden brown on both sides. Drain on paper towels.
  5. Toast the burger buns lightly with butter. Spread mayonnaise and ketchup on one side of each bun.
  6. Layer with lettuce leaves, a soya patty, a slice of cheese, and slices of onion and tomato. Top with the other half of the bun.
  7. Serve the soya burger hot with fries on the side.
Soya Lasagna

Soya Lasagna

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Preparation

Prep Time: 20 minutes

Cook Time: 30-35 minutes

Total Time: 50-55 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 350-400 kcal

Protein: 18g

Carbohydrates: 45g

Fat: 12g

Fibre: 6g

For the Soya Filling
Ingredients - Quantity
  • Soya granules - 1 cup
  • Onion (finely chopped) - 1 medium
  • Garlic (minced) - 2 cloves
  • Tomato puree - 1 cup
  • Tomato ketchup - 1 tbsp
  • Italian seasoning - 1 tsp
  • Red chili flakes - ½ tsp
  • Black pepper powder - ½ tsp
  • Salt - to taste
  • Olive oil - 1 tbsp
For the White Sauce
Ingredients - Quantity
  • Butter - 1 tbsp
  • All-purpose flour - 1 tbsp
  • Milk - 1 cup
  • Black pepper powder - ½ tsp
  • Salt - to taste
  • Grated cheese - ¼ cup
Other Ingredients
Ingredients - Quantity
  • Lasagna sheets - 4-5
  • Grated cheese - ½ cup
  • Basil leaves (for garnish) - Few
Cooking Instruction
  1. Boil soya granules for 5 minutes, drain, and squeeze out excess water.
  2. Heat olive oil in a pan. Sauté garlic and onion until translucent.
  3. Add tomato puree, ketchup, chili flakes, Italian seasoning, salt, and black pepper. Stir in soya granules, cook for 5-7 minutes until thick.
  4. In another pan, melt butter, add flour, and stir until slightly golden.
  5. Slowly add milk, stirring continuously to avoid lumps. Season with salt and pepper. Add grated cheese and cook until smooth and creamy.
  6. Boil lasagna sheets as per package instructions until al dente. Drain and set aside.
  7. In a baking dish, layer soya filling, lasagna sheets, and white sauce. Repeat layers until all ingredients are used, topping with grated cheese.
  8. Preheat the oven to 180°C (350°F). Bake for 20 minutes until golden brown.
  9. Garnish with fresh basil leaves and serve hot.
Soya Shami Kebab

Soya Shami Kebab

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Preparation

Prep Time: 20 minutes

Cook Time: 35 minutes

Total Time: 35 Mins

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 200-250 kcal

Protein: 12g

Carbohydrates: 30g

Fat: 6g

Fibre: 5g

Ingredients - Quantity
  • Soya Granules - 1 cup
  • Chana Dal (split Bengal gram) - ½ cup
  • Onion (finely chopped) - 1 medium
  • Garlic Cloves - 3-4
  • Ginger (chopped) - 1 inch
  • Green Chilies (chopped) - 2
  • Coriander Leaves (chopped) - 2 tbsp
  • Mint Leaves (chopped) - 1 tbsp
  • Garam Masala Powder - 1 tsp
  • Cumin Powder - ½ tsp
  • Coriander Powder - ½ tsp
  • Red Chili Powder - ½ tsp
  • Black Pepper Powder - ¼ tsp
  • Lemon Juice - 1 tsp
  • Salt - To taste
  • Bread Crumbs - ½ cup
  • Oil - For shallow frying
Cooking Instruction
  1. Boil soya granules for 5 minutes, drain, and squeeze out excess water. Cook chana dal in water until soft but not mushy, then drain.
  2. In a grinder, add soya granules, cooked chana dal, garlic, ginger, green chilies, and spices. Blend to form a coarse mixture without adding water.
  3. Transfer to a bowl, add onions, coriander, mint leaves, lemon juice, and bread crumbs. Mix well.
  4. Divide the mixture into equal portions and shape them into flat, round kebabs.
  5. Heat oil in a pan and shallow fry the kebabs on medium flame. Cook until golden brown and crispy on both sides.
  6. Serve Soya Granules Shami Kebabs hot with mint chutney, onion rings, and lemon wedges.
Soya kofta Curry

Soya kofta Curry

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Preparation

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 300-350 kcal

Protein: 15g

Carbohydrates: 40g

Fat: 10g

Fibre: 6g

For the Kofta
Ingredients - Quantity
  • Soya Granules - 1 cup
  • Boiled Potato (mashed) - 1 medium
  • Onion (finely chopped) - 1 small
  • Green Chilies (chopped) - 1 small
  • Ginger-Garlic Paste - 1 tsp
  • Coriander Leaves - 2 tbsp
  • Cumin Powder - ½ tsp
  • Red Chili Powder - ½ tsp
  • Garam Masala - ½ tsp
  • Corn Flour - 2 tbsp
  • Bread Crumbs - ½ cup
  • Salt - To taste
  • Oil - For deep frying
For the Gravy
Ingredients - Quantity
  • Onion (finely chopped) - 1 large
  • Tomato Puree - 1 cup
  • Ginger-Garlic Paste - 1 tsp
  • Green Chili (chopped) - 1 small
  • Cumin Seeds - ½ tsp
  • Turmeric Powder - ½ tsp
  • Coriander Powder - 1 tsp
  • Red Chili Powder - ½ tsp
  • Garam Masala Powder - ½ tsp
  • Fresh Cream (optional) - 2 tbsp
  • Water - 1 cup
  • Salt - To taste
  • Oil - 2 tbsp
  • Coriander Leaves - For garnish
Cooking Instruction
  1. Boil soya granules for 5 minutes, drain, and squeeze out the excess water.
  2. Mix soya granules, mashed potatoes, onions, green chilies, ginger-garlic paste, coriander leaves, and spices in a bowl. Add corn flour and bread crumbs to bind the mixture.
  3. Shape into small round koftas and deep fry until golden brown. Drain on paper towels.
  4. Heat oil in a pan, add cumin seeds, and let them splutter. Add chopped onions, sauté until golden brown. Stir in ginger-garlic paste and green chili, and cook for 1 minute.
  5. Add tomato puree, turmeric, red chili powder, coriander powder, salt, and cook until oil separates. Pour in water and let the gravy simmer for 5 minutes.
  6. Gently add fried koftas into the gravy and simmer for 2-3 minutes. Garnish with fresh coriander leaves.
  7. Serve hot with naan, roti, or rice.
Soya Rava Kichadi

Soya Rava Kichadi

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Preparation

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 10g

Carbohydrates: 45g

Fat: 6g

Fibre: 5g

Ingredients - Quantity
  • Soya Granules – ½ cup
  • Rava (Semolina) – 1 cup
  • Water – 3 cups
  • Onion (finely chopped) – 1 medium
  • Tomato (chopped) – 1 small
  • Green Chilies (chopped) – 2
  • Ginger (grated) – 1 tsp
  • Carrot (chopped) – ¼ cup
  • Green Peas – ¼ cup
  • Mustard Seeds – ½ tsp
  • Cumin Seeds – ½ tsp
  • Curry Leaves – A few
  • Turmeric Powder – ½ tsp
  • Red Chili Powder – ½ tsp
  • Salt – To taste
  • Oil/Ghee – 2 tbsp
  • Coriander Leaves – For garnish
Cooking Instruction
  1. Boil Soya Granules: In boiling water, cook soya granules for 5 minutes. Drain and squeeze out excess water.
  2. Roast Rava: Dry roast the rava in a pan until slightly golden. Set aside.
  3. Prepare Seasoning: Heat oil/ghee, add mustard seeds, cumin seeds, and curry leaves. Let them splutter.
  4. Sauté Vegetables: Add chopped onions, green chilies, and grated ginger. Cook until onions soften. Add chopped tomatoes, carrots, peas, and cooked soya granules. Stir well.
  5. Spices: Add turmeric powder, red chili powder, and salt. Stir and cook for 2-3 minutes.
  6. Cook with Water: Add 3 cups of water to the pan, bring to a boil. Slowly add roasted rava while stirring continuously to avoid lumps.
  7. Simmer: Lower heat and cook for 3-4 minutes, stirring occasionally. Cover and simmer until the kichadi reaches a soft, fluffy texture.
  8. Garnish: Garnish with fresh coriander leaves and serve hot with coconut chutney or curd.
Soya Kheema Paav

Soya Kheema Paav

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Preparation

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 300-350 kcal

Protein: 15g

Carbohydrates: 40g

Fat: 10g

Fibre: 6g

For the Soya Kheema
Ingredients - Quantity
  • Soya Granules – 1 cup
  • Onion (finely chopped) – 1 medium
  • Tomato (finely chopped) – 1 large
  • Green Chilies (chopped) – 2
  • Ginger-Garlic Paste – 1 tsp
  • Green Peas – ¼ cup
  • Cumin Seeds – ½ tsp
  • Turmeric Powder – ½ tsp
  • Red Chili Powder – 1 tsp
  • Coriander Powder – 1 tsp
  • Garam Masala – ½ tsp
  • Pav Bhaji Masala – 1 tsp
  • Salt – To taste
  • Water – ½ cup
  • Oil – 2 tbsp
  • Coriander Leaves – For garnish
  • Lemon Juice – 1 tsp
For Serving
Ingredients - Quantity
  • Pav Buns – 4
  • Butter – 2 tbsp
  • Onion (chopped) – For garnish
  • Lemon Wedges – For garnish
Cooking Instruction
  1. Boil Soya Granules: Boil soya granules in water for 5 minutes, drain, and squeeze out excess water.
  2. Sauté Onions: Heat oil in a pan, add cumin seeds and let them splutter. Add chopped onions and sauté until golden brown.
  3. Add Aromatics: Stir in ginger-garlic paste and chopped green chilies. Sauté until fragrant. Add chopped tomatoes, turmeric powder, red chili powder, coriander powder, salt, and cook until tomatoes soften.
  4. Add Soya Granules & Peas: Add soya granules and green peas. Mix well. Pour ½ cup of water, cover, and cook for 5 minutes.
  5. Spices & Lemon: Stir in pav bhaji masala, garam masala, and lemon juice. Cook for another 2 minutes. Garnish with fresh coriander leaves.
  6. Toast Pav Buns: Heat a tawa, spread butter on it, and toast the pav buns until golden brown on both sides.
  7. Serve: Serve hot soya kheema with buttered pav buns, chopped onions, and lemon wedges.
Soya Bruschetta

Soya Bruschetta

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Preparation

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 12g

Carbohydrates: 35g

Fat: 8g

Fibre: 4g

For the Soya Granules Topping
Ingredients - Quantity
  • Soya Granules - ½ cup
  • Tomato (finely chopped) - 1 large
  • Onion (finely chopped) - 1 small
  • Garlic (minced) - 2 cloves
  • Olive Oil - 2 tbsp
  • Basil Leaves (chopped) - 2 tbsp
  • Oregano - ½ tsp
  • Red Chili Flakes - ½ tsp
  • Salt - To taste
  • Black Pepper Powder - ½ tsp
  • Lemon Juice - 1 tsp
For the Bruschetta Base
Ingredients - Quantity
  • Baguette (French Bread) - 1 small
  • Olive Oil - 2 tbsp
  • Garlic Clove (cut in half) - 1
Cooking Instruction
  1. Boil Soya Granules: Boil the soya granules in water for 5 minutes. Drain and squeeze out excess water.
  2. Sauté Vegetables: Heat olive oil in a pan, sauté garlic until fragrant. Add onions and cook until soft.
  3. Add Tomatoes & Seasoning: Stir in chopped tomatoes, soya granules, oregano, red chili flakes, salt, and black pepper.
  4. Cook and Add Basil: Cook for 3-4 minutes, then add chopped basil leaves and lemon juice. Mix well.
  5. Prepare the Baguette: Slice the baguette into 1-inch thick pieces. Brush both sides with olive oil and toast on a grill or pan until golden brown.
  6. Garlic Rub: Rub each toasted slice with a garlic clove for added flavor.
  7. Assemble Bruschetta: Spoon the soya granules topping onto each toasted baguette slice.
  8. Garnish & Serve: Garnish with fresh basil leaves and serve immediately.


Soya Idli/Dosa/Uthappam

Soya Idli/Dosa/Uthappam

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Preparation

Prep Time: 10 minutes

Cook Time: 15-20 minutes

Total Time: 25-30 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 200-250 kcal

Protein: 10g

Carbohydrates: 35g

Fat: 3g

Fibre: 4g

Ingredients - Quantity
  • Dosa Batter - 1 cup
  • Soya Flour - ½ cup
  • Curd - ¼ cup
  • Water - As needed (for consistency)
  • Salt - To taste
  • Oil (for greasing) - As needed
Cooking Instruction
  1. Prepare the Batter: In a mixing bowl, combine dosa batter, soya flour, curd, and salt. Mix well, adding water as needed to get a smooth idli batter consistency. Let the batter rest for 5-10 minutes.
  2. Grease Idli Molds: Lightly grease the idli molds with oil.
  3. Steam the Idlis: Place the idli molds in a steamer and steam for 15 minutes on medium heat. Check with a toothpick – if it comes out clean, the idlis are ready.
  4. Remove and Cool: Allow the idlis to cool slightly before removing them from the molds.
  5. Serve: Serve the soya flour idlis hot with coconut chutney or sambar.
Soya Pizza

Soya Pizza

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Preparation

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 12g

Carbohydrates: 40g

Fat: 8g

Fibre: 5g

For Pizza Dough
Ingredients - Quantity
  • Soya Flour - 1/2 cup
  • Whole Wheat Flour - 2 cups
  • Baking Powder - 1 tsp
  • Baking Soda - ¼ tsp
  • Salt - ½ tsp
  • Yogurt - ¼ cup
  • Olive Oil - 1 tbsp
  • Water - As needed
For Pizza Toppings
Ingredients - Quantity
  • For Pizza Toppings:
  • Tomato Sauce - ½ cup
  • Mozzarella Cheese - ½ cup
  • Onion (sliced) - ½ cup
  • Capsicum (sliced) - ½ cup
  • Tomato (sliced) - ½ cup
  • Black Olives (optional) - ¼ cup
  • Oregano - 1 tsp
  • Chili Flakes - ½ tsp
  • Olive Oil - 1 tbsp
Cooking Instruction
  1. In a bowl, mix soya flour, whole wheat flour, baking powder, baking soda, and salt.
  2. Add yogurt and olive oil, then mix well. Gradually add water and knead into a soft dough.
  3. Cover and let it rest for 15 minutes.
  4. Preheat the oven to 200°C (400°F).
  5. Roll out the dough into a round pizza shape (about ½ inch thick).
  6. Place it on a greased baking tray and bake for 5-7 minutes until slightly firm.
  7. Spread tomato sauce over the pre-baked crust. Add cheese, onions, capsicum, tomatoes, and black olives.
  8. Sprinkle oregano and chili flakes. Drizzle with olive oil. Bake at 200°C (400°F) for 12-15 minutes or until the cheese melts and the crust turns golden brown.
  9. Remove from the oven, slice, and serve hot.
Soya Vada

Soya Vada

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Preparation

Prep Time: 10 minutes

Cook Time: 15-20 minutes

Total Time: 25-30 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 12g

Carbohydrates: 30g

Fat: 8g

Fibre: 4g

Ingredients - Quantity
  • Soya Flour - 1 cup
  • Rice Flour - ¼ cup
  • Onion (chopped) - 1 medium
  • Green Chilies (chopped) - 2 small
  • Ginger (grated) - 1 tsp
  • Curry Leaves (chopped) - 1 sprig
  • Coriander Leaves (chopped) - 2 tbsp
  • Cumin Seeds - ½ tsp
  • Black Pepper (crushed) - ½ tsp
  • Baking Soda - ¼ tsp
  • Salt - To taste
  • Water - As needed
  • Oil (for deep frying) - As needed
Cooking Instruction
  1. In a mixing bowl, combine soya flour, rice flour, salt, cumin seeds, black pepper, baking soda, and chopped onions.
  2. Add green chilies, grated ginger, curry leaves, and coriander leaves. Gradually add water and mix well to form a thick batter.
  3. Heat oil in a deep pan for frying.
  4. Take a small portion of the batter, shape it into a round, and flatten slightly. Make a hole in the center to form a traditional vada shape.
  5. Carefully drop the vadas into the hot oil and fry on medium flame. Fry until golden brown and crispy, turning occasionally. Remove and place on a paper towel to drain excess oil.
  6. Serve Soya Flour Vada hot with coconut chutney or sambar.
Soya Cookie

Soya Cookie

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Preparation

Prep Time: 10 minutes

Cook Time: 15-20 minutes

Total Time: 25-30 minutes

Serves: 10-12 Cookies

Nutrition Facts (per serving)

Energy: 80-100 kcal

Protein: 4g

Carbohydrates: 12g

Fat: 3g

Fibre: 2g

Ingredients - Quantity
  • Soya Flour - 1 cup
  • Whole Wheat Flour - ½ cup
  • Baking Powder - ½ tsp
  • Baking Soda - ¼ tsp
  • Brown Sugar or Jaggery Powder - ½ cup
  • Butter/Ghee - ¼ cup
  • Milk - 2-3 tbsp
  • Vanilla Essence - ½ tsp
  • Cinnamon Powder (optional) - ¼ tsp
  • Salt - A pinch
Cooking Instruction
  1. Preheat the oven to 180°C (350°F).
  2. In a mixing bowl, whisk together soya flour, whole wheat flour, baking powder, baking soda, cinnamon powder, and salt.
  3. In another bowl, mix butter/ghee and sugar/jaggery powder until creamy. Add vanilla essence and milk, then mix well.
  4. Gradually add the dry ingredients to the wet mixture and knead into a smooth dough.
  5. Divide the dough into small portions, roll into balls, and flatten slightly. Place them on a greased baking tray, leaving space between each cookie.
  6. Bake in the preheated oven at 180°C (350°F) for 12-15 minutes or until golden brown.
  7. Remove from the oven and let them cool completely.
  8. Enjoy your Soya Flour Cookies with tea or milk!
Soya Paratha

Soya Paratha

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Preparation

Prep Time: 10 minutes

Cook Time: 10-15 minutes

Total Time: 20-25 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 180-220 kcal

Protein: 8g

Carbohydrates: 30g

Fat: 5g

Fibre: 3g

Ingredients - Quantity
  • Soya Flour - ½ cup
  • Whole Wheat Flour - 1 cup
  • Salt - To taste
  • Carom Seeds (Ajwain) - ½ tsp
  • Cumin Seeds (Jeera) - ½ tsp
  • Ghee / Oil (for kneading) - 1 tsp
  • Water - As needed
  • Ghee / Oil (for cooking) - As needed
Cooking Instruction
  1. Mix the soya flour, whole wheat flour, salt, carom seeds, cumin seeds, and ghee/oil in a bowl.
  2. Gradually add water to knead the dough and let it rest for 10 minutes.
  3. Divide the dough into portions and roll them into small balls.
  4. Dust with flour and roll out into medium-thick round parathas.
  5. Cook on a hot tawa, flipping and applying ghee/oil on both sides.
  6. Once golden brown spots appear, remove and serve hot with curd, pickle, or chutney.
Soya Halwa

Soya Halwa

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Preparation

Prep Time: 5 minutes

Cook Time: 15-20 minutes

Total Time: 20-25 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 8g

Carbohydrates: 35g

Fat: 10g

Fibre: 3g

Ingredients - Quantity
  • Soya Flour - ½ cup
  • Ghee - 2 tbsp
  • Sugar / Jaggery - ⅓ cup
  • Water - 1 cup
  • Milk - ½ cup
  • Cardamom Powder - ¼ tsp
  • Chopped Nuts (Almonds, Cashews) - 2 tbsp
  • Raisins - 1 tbsp
Cooking Instruction
  1. Roast Soya Flour: Heat ghee in a pan on low flame. Add soya flour and roast it for 10-15 minutes until it turns golden brown and aromatic.
  2. Prepare Sweet Mixture: In another pan, heat water and sugar/jaggery, stirring until completely dissolved. Add cardamom powder and mix well.
  3. Combine: Slowly pour the sweet mixture into the roasted soya flour while stirring continuously.
  4. Add Milk: Add milk and mix well to avoid lumps.
  5. Cook: Cook on low flame until the halwa thickens and starts leaving the sides of the pan.
  6. Add Nuts & Raisins: Add chopped nuts and raisins, mixing well.
  7. Serve: Serve warm, garnished with more nuts.
Soya Puttu

Soya Puttu

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Preparation

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 10g

Carbohydrates: 40g

Fat: 5g

Fibre: 6g

Ingredients - Quantity
  • Soya Flour - 1 cup
  • Rice Flour - 1 cup
  • Grated Coconut - ½ cup
  • Salt - To taste
  • Water - As needed
Cooking Instruction
  1. In a bowl, mix soya flour, rice flour, and a pinch of salt.
  2. Gradually add water, mixing with fingers to create a moist, crumbly texture (it should not be dough-like).
  3. In a puttu maker, add a layer of grated coconut, followed by a layer of the flour mixture.
  4. Repeat the layers, finishing with a layer of coconut on top.
  5. Steam for 15-17 minutes until well-cooked and soft.
  6. Serve hot with banana, sugar, or kadala curry.
Soya Brownie

Soya Brownie

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Preparation

Prep Time: 10 minutes

Cook Time: 25-30 minutes

Total Time: 40 minutes

Serves: 6-8 Pieces

Nutrition Facts (per serving)

Energy: 250-300 kcal

Protein: 6g

Carbohydrates: 35g

Fat: 12g

Fibre: 2g

Ingredients - Quantity
  • Soya Flour - ½ cup
  • Maida (All-Purpose Flour) - ½ cup
  • Cocoa Powder - ¼ cup
  • Sugar - ¾ cup
  • Baking Powder - ½ tsp
  • Baking Soda - ¼ tsp
  • Salt - A pinch
  • Eggs - 2
  • Butter (melted) - ½ cup
  • Vanilla Extract - 1 tsp
  • Milk - ¼ cup
  • Chopped Nuts (optional) - 2 tbsp
  • Chocolate Chips (optional) - 2 tbsp
Cooking Instruction
  1. Preheat the oven to 180°C (350°F). Grease and line a baking tray.
  2. In a bowl, whisk together soya flour, maida, cocoa powder, baking powder, baking soda, and salt.
  3. In another bowl, beat eggs and sugar until fluffy. Add melted butter, vanilla extract, and milk. Mix well.
  4. Gradually add the dry ingredients into the wet mixture, folding gently.
  5. Mix until smooth and lump-free. Add chocolate chips or nuts if using.
  6. Pour the batter into the greased baking tray.
  7. Bake at 180°C for 25-30 minutes or until a toothpick inserted comes out with slight crumbs.
  8. Let the brownie cool completely before cutting into squares.
  9. Serve warm or with ice cream for a richer taste.
Soya Chapathi

Soya Chapathi

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Preparation

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 150-200 kcal

Protein: 6g

Carbohydrates: 30g

Fat: 4g (Chapathi) / 10g (Poori)

Fibre: 3g

Ingredients - Quantity
  • Soya Flour - ½ cup
  • Whole Wheat Flour - ½ cup
  • Salt - To taste
  • Warm Water - As needed
  • Oil (for kneading) - 1 tsp
  • Oil (for frying – for Poori) - As needed
Cooking Instruction
  1. In a bowl, mix soya flour, whole wheat flour, and salt. Gradually add warm water and knead into a soft dough.
  2. Add 1 tsp oil and knead again for 5 minutes.
  3. Cover and let the dough rest for 10 minutes.
  4. For Chapathi: Divide the dough into small balls and roll them into thin circles. Heat a tava (griddle) and cook each chapathi on medium heat, flipping until golden brown on both sides.
  5. For Poori: Divide the dough into small balls and roll them into small, thick circles. Heat oil in a deep pan and fry each poori until puffed and golden brown. Drain excess oil and serve hot with potato masala or chutney.
Soya Bonda

Soya Bonda

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Preparation

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 200-250 kcal

Protein: 8g

Carbohydrates: 35g

Fat: 10g

Fibre: 4g

Ingredients - Quantity
  • Soya Granules / Soya Chunks (Boiled & Mashed) - ½ cup
  • Besan (Gram Flour) - ½ cup
  • Rice Flour - 2 tbsp
  • Ginger-Garlic Paste - 1 tsp
  • Green Chili (chopped) - 1
  • Turmeric Powder - ¼ tsp
  • Red Chili Powder - ½ tsp
  • Garam Masala - ½ tsp
  • Salt - To taste
  • Curry Leaves (chopped) - 1 tbsp
  • Baking Soda (optional) - A pinch
  • Water - As needed
  • Oil (for deep frying) - As needed
Cooking Instruction
  1. In a bowl, mix besan, rice flour, turmeric powder, red chili powder, garam masala, salt, and baking soda.
  2. Add ginger-garlic paste, chopped green chili, and curry leaves.
  3. Gradually add water and mix to form a thick, lump-free batter.
  4. Heat oil in a pan.
  5. For Bhajji: Dip sliced vegetables (like potato, onion, or raw banana) or boiled soya chunks into the batter. Deep fry until golden brown and crispy. Drain excess oil and serve hot with chutney or ketchup.
  6. For Bonda: Mix boiled and mashed soya granules/chunks into the batter. Shape into small round balls. Heat oil and deep fry until golden brown. Drain excess oil and serve hot with coconut chutney or mint chutney.
Soya Aappam

Soya Aappam

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Preparation

Prep Time: 10 minutes

Fermentation Time: 6-8 hours

Cook Time: 15 minutes

Total Time: 6-8 hours 25 minutes

Serves: 2-3 People

Nutrition Facts (per serving)

Energy: 180-220 kcal

Protein: 7g

Carbohydrates: 35g

Fat: 4g

Fibre: 3g

Ingredients - Quantity
  • Soya Flour - ½ cup
  • Raw Rice (soaked) - 1 cup
  • Cooked Rice - ¼ cup
  • Grated Coconut - ¼ cup
  • Instant Yeast (or ½ tsp dry yeast) - 1 tsp
  • Sugar - 1 tbsp
  • Salt - To taste
  • Water - As needed
  • Coconut Milk (optional) - ¼ cup
Cooking Instruction
  1. Soak raw rice in water for 4-5 hours.
  2. Drain and grind it with cooked rice, soya flour, grated coconut, and water to form a smooth batter.
  3. Add yeast, sugar, and salt, mix well, and let it ferment for 6-8 hours or overnight.
  4. Once fermented, add coconut milk (optional) and mix well.
  5. Heat an appam pan (appa kadai) and lightly grease it.
  6. Pour a ladleful of batter, swirl the pan to spread it thin around the edges, leaving the center thick.
  7. Cover and cook on low-medium heat until the edges turn crispy and the center is soft.
  8. Serve hot with coconut milk, vegetable stew, or chutney.
Soya Muffins

Soya Muffins

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Preparation

Prep Time: 10 minutes

Cook Time: 20- 25 minutes

Total Time: 30- 35 minutes

Serves: 6 Muffins

Nutrition Facts (per serving)

Energy: 180-220 kcal

Protein: 6g

Carbohydrates: 25g

Fat: 8g

Fibre: 2g

Ingredients - Quantity
  • Soya Flour - ½ cup
  • Whole Wheat Flour (or Maida) - ½ cup
  • Baking Powder - 1 tsp
  • Baking Soda - ½ tsp
  • Sugar (or Jaggery Powder) - ⅓ cup
  • Milk (or Almond Milk) - ½ cup
  • Yogurt (or Curd) - ¼ cup
  • Oil (or Melted Butter) - ¼ cup
  • Vanilla Extract - 1 tsp
  • Chopped Nuts (optional) - 2 tbsp
  • Chocolate Chips (optional) - 2 tbsp
Cooking Instruction
  1. Preheat the oven to 180°C (350°F) and line a muffin tray with liners.
  2. Mix in a bowl the soya flour, whole wheat flour, baking powder, baking soda, and sugar.
  3. Whisk milk, yogurt, oil, and vanilla extract in a separate bowl until smooth.
  4. Combine the wet and dry ingredients gently to avoid overmixing.
  5. Fold in the chopped nuts or chocolate chips (if using).
  6. Fill muffin cups with batter (¾ full) and bake for 20-25 minutes or until a toothpick comes out clean.
  7. Cool the muffins for 5-10 minutes before serving.
  8. Serve warm with tea, coffee, or as a snack!
Soya Besan Ladoo

Soya Besan Ladoo

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Preparation

Prep Time: 10 minutes

Cook Time: 15-20 minutes

Total Time: 25-30 minutes

Serves: 8-10 Ladoos

Nutrition Facts (per serving)

Energy: 120-150 kcal

Protein: 5g

Carbohydrates: 18g

Fat: 6g

Fibre: 2g

Ingredients - Quantity
  • Soya Flour - ½ cup
  • Besan (Gram Flour) - 1 cup
  • Ghee - ⅓ cup
  • Powdered Sugar (or Jaggery Powder) - ½ cup
  • Cardamom Powder - ½ tsp
  • Chopped Nuts (Almonds, Cashews) - 2 tbsp
  • Raisins (optional) - 1 tbsp
Cooking Instruction
  1. Heat ghee in a pan and roast soya flour and besan on low flame.
  2. Stir continuously for 10-12 minutes until it turns golden brown and aromatic.
  3. Turn off the flame and add cardamom powder, powdered sugar, and chopped nuts. Mix well so that the sugar blends into the mixture.
  4. While still warm, take small portions and roll them into ladoos. Let them cool completely before storing in an airtight container.
Soya Mysurpa

Soya Mysurpa

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Preparation

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Serves: 10-12 pieces

Nutrition Facts (per serving)

Energy: 180-220 kcal

Protein: 6g

Carbohydrates: 25g

Fat: 10g

Fibre: 2g

Ingredients - Quantity
  • Soya Flour - ½ cup
  • Besan (Gram Flour) - ½ cup
  • Sugar - 1 cup
  • Ghee - ½ cup
  • Water - ¼ cup
  • Cardamom Powder - ½ tsp
  • Chopped Nuts (Optional) - 2 tbsp
Cooking Instruction
  1. Heat 2 tbsp of ghee in a pan. Add the soya flour and besan, roasting them on low flame until aromatic. Stir constantly to avoid burning. Once roasted, remove from heat.
  2. In another pan, heat the sugar and water together until it reaches one-string consistency (when a drop forms a thin thread between two fingers). Add the cardamom powder and mix well.
  3. Gradually add the roasted flour mixture into the sugar syrup, stirring continuously to combine.
  4. Slowly pour in the remaining ghee while mixing to maintain a smooth consistency.
  5. Cook on low heat until the mixture begins to leave the sides of the pan.
  6. Transfer the mixture to a greased tray, spreading it evenly. Let it cool slightly.
  7. Once it cools enough to handle, cut it into squares or diamond shapes before it hardens completely.
  8. Enjoy your soft and melt-in-the-mouth Soya Mysurpa with tea!
Soya Dolka

Soya Dolka

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Preparation

Prep Time: 5 minutes

Cook Time: 15-20 minutes

Total Time: 20-25 minutes

Serves: 2-3 people

Nutrition Facts (per serving)

Energy: 150-180 kcal

Protein: 7g

Carbohydrates: 25g

Fat: 4g

Fibre: 3g

Ingredients - Quantity
  • Soya Flour - ½ cup
  • Besan (Gram Flour) - ½ cup
  • Semolina (Rava) - 2 tbsp
  • Curd (or Buttermilk) - ½ cup
  • Water - ¼ cup
  • Ginger-Green Chili Paste - 1 tsp
  • Turmeric Powder - ¼ tsp
  • Salt - To taste
  • Sugar - 1 tsp
  • Fruit Salt (Eno) - 1 tsp (or ½ tsp baking soda)
  • Lemon Juice - 1 tbsp
  • Oil - 1 tbsp
For Tempering
Ingredients - Quantity
  • Mustard Seeds - 1 tsp
  • Curry Leaves - 6-8
  • Green Chilies (Slit) - 2
  • Sesame Seeds (Optional) - 1 tsp
  • Water - ¼ cup
  • Sugar - 1 tsp
Cooking Instruction
  1. In a bowl, mix soya flour, besan, semolina, curd, water, ginger-green chili paste, turmeric, salt, and sugar. Let the batter rest for 30 minutes or ferment for 4-6 hours for a natural rise.
  2. Just before steaming, add lemon juice and fruit salt (Eno), then mix well.
  3. Grease a steaming plate and pour the batter into it.
  4. Steam in a steamer or pressure cooker (without the whistle) for 15-20 minutes on medium heat.
  5. Insert a toothpick; if it comes out clean, the dhokla is ready. Let it cool slightly before cutting.
  6. For tempering, heat oil in a pan, add mustard seeds, curry leaves, green chilies, and sesame seeds. Add water and sugar, bring to a boil, and pour over the dhokla.
  7. Cut into squares, garnish with coriander leaves, and serve with green chutney.
  8. Enjoy your soft, spongy soya dhokla!
Soya Sticks

Soya Sticks

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Preparation

Prep Time: 10 minutes

Resting Time: 15 minutes

Cook Time: 15-20 minutes

Total Time: 40-45 minutes

Serves: 3-4 people

Nutrition Facts (per serving)

Energy: 150-180 kcal

Protein: 6g

Carbohydrates: 22g

Fat: 5g

Fibre: 3g

Ingredients - Quantity
  • Soya Flour - 1 cup
  • Whole Wheat Flour - ½ cup
  • Semolina (Rava) - ¼ cup
  • Baking Powder - ½ tsp
  • Salt - To taste
  • Black Pepper Powder - ½ tsp
  • Red Chili Flakes - 1 tsp
  • Oregano/Italian Seasoning - 1 tsp
  • Sesame Seeds - 1 tbsp
  • Oil - 2 tbsp (for dough)
  • Water - As needed
Cooking Instruction
  1. In a bowl, combine soya flour, wheat flour, semolina, baking powder, salt, pepper, chili flakes, oregano, and sesame seeds. Add oil and mix until the flour becomes crumbly. Gradually add water and knead into a firm dough.
  2. Cover the dough and let it rest for 15 minutes.
  3. Roll out the dough into a thin sheet (like a thick roti). Cut into thin strips (stick shapes) using a knife or pizza cutter.
  4. Preheat oven to 180°C (350°F). Arrange the sticks on a baking tray and bake for 15-18 minutes until crispy and golden.
  5. Heat oil in a pan and deep-fry the sticks on medium heat until golden brown and crispy.
  6. Let the sticks cool completely before storing in an airtight container.
  7. Enjoy as a tea-time snack with ketchup or chutney.
Soya Murukku

Soya Murukku

Image
Preparation

Prep Time: 10 minutes

Resting Time: 10 minutes

Cook Time: 20-25 minutes

Total Time: 45 minutes

Serves: 4-5 people

Nutrition Facts (per serving)

Energy: 200-250 kcal

Protein: 7g

Carbohydrates: 30g

Fat: 10g

Fibre: 3g

Ingredients - Quantity
  • Soya Flour - 1 cup
  • Rice Flour - 1 cup
  • Besan (Gram Flour) - ¼ cup
  • Butter/Ghee - 1 tbsp
  • Sesame Seeds - 1 tsp
  • Cumin Seeds - 1 tsp
  • Hing (Asafoetida) - ¼ tsp
  • Red Chili Powder - 1 tsp
  • Salt - To taste
  • Water - As needed
  • Oil (for deep frying) - As needed
Cooking Instruction
  1. In a mixing bowl, combine soya flour, rice flour, besan, sesame seeds, cumin seeds, hing, red chili powder, and salt. Add butter or ghee and mix until the mixture becomes crumbly.
  2. Gradually add water and knead into a soft, non-sticky dough. Cover and let the dough rest for 10 minutes.
  3. Grease a murukku press (chakli maker) with oil and fill it with the dough.
  4. On a greased plate or parchment paper, press out spiral-shaped murukkus.
  5. Heat oil in a pan on medium heat. Gently drop the murukkus into the hot oil and fry until golden brown and crispy. Remove and drain excess oil on paper towels.
  6. Let the murukkus cool completely before storing them in an airtight container.
  7. Enjoy your crispy murukku with tea!


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