Top 10 Mouthwatering Soya Recipes || Food Island’s Exclusive

Meat eaters may criticize it, but vegetarians love soya. Its distinctive texture helps it to absorb flavors well, resulting in delectable recipes. It’s also a weight watcher’s favorite because it’s high in protein and low in fat. Soya is a powerful source of proteins and other critical elements, making it an excellent meat substitute. Here are the top 10 easy and healthy Soya recipes:


1. Dry Masala Soya Chunks

Cook soya chunks with spices. This quick, healthful, and flavorful soya chunks masala dry.


  • Add soya chunks for 5 minutes in boiling water.

  • Cut onion and tomato for mixing in 10 grams ghee or oil.

  • Add spices to taste.

  • Add squeezed soya pieces.

  • Mix well cover for 5 minutes with lid.

  • Serve as desired.


2. Dry Curry Soya Chunks:

Soya chunks are a popular vegetarian protein source. Here the recipe of Soya Chunks (Masala Dry):


  • Three tablespoons of oil.

  • Heat on medium-low setting.

  • 1 cup finely chopped onions, sautéed in the oil over medium-low to medium heat

  • Sauté until the onions begin to caramelize and turn golden. Reduce the heat.

  • Toss one teaspoon ginger-garlic paste into the caramelized onions in the pan. In a mortar-pestle, crush 4 to 5 medium garlic cloves, and 1-inch peeled ginger to make about one teaspoon of paste.

  • Mix well and cook on low heat for a few seconds or until the natural fragrance is gone.

  • Half cup finely chopped tomatoes.

  • Sauté tomatoes on low to medium heat until they soften and become pulpy. Allow the oil to drain from the sides.

  • Combine two tablespoons of chopped coriander and one tablespoon of chopped mint leaves with soya chunks.

  • Season with salt and pepper.

  • Add 1 cup of water and cook for few minutes.

  • Serve the curry with soya bits.


3. Fry Soya Chunks:

Healthy and straightforward dry curry recipe that can be made without a lot of vegetables but still tastes great and provides a lot of nutrients recipe is given below:


  • Heat the oil in a pan

  • Add the cumin seeds.

  • Sauté until the cumin seeds are fragrant.

  • Continue to sauté by adding finely chopped onions.

  • Sauté the garlic and ginger until the scent is completely gone.

  • Add the finely chopped capsicum and cook for another minute.

  • Sauté the finely chopped tomatoes presently.

  • Sauté until the tomatoes have softened and become mushy.

  • Combine the turmeric, chili powder, coriander powder, and lemon juice in a mixing bowl.

  • Sauté until the masala begins to exude its oil.

  • Now add the squeezed soya and salt to taste.

  • Mix thoroughly.

  • Finally, serve it with chapati and coriander leaves on top.


4. Soya Chunks Ularthiyathu:

This recipe is a vegetarian alternative to the popular Kerala meal Beef Ularthiyathu.


  • In a pot, bring water to a boil, then add the soya chunks. Cook for a total of 5-6 minutes. Turn off the light. Drain. Squeeze the soya to remove any excess water.

  • Combine the chili powder, coriander powder, garam masala, turmeric, and salt in a mixing bowl. Mix thoroughly and set aside.

  • Heat the oil in a pan. Along with the curry leaves and green chili, add the fennel seeds and cumin. Add the sliced onions when it starts to sizzle. Cook until it begins to brown.

  • Make a garlic and ginger paste. Toss into the pan. For a minute, stir everything together.

  • Sauté the diced tomato until it is fully cooked. Set aside this mixture.

  • More oil should be added to the pan. Add the soya that has been marinated. Cook, occasionally stirring until it begins to roast.

  • Stir in the onion-tomato mixture thoroughly.

  • It is ready to serve.


5. Soya Fried Rice:

Fried rice is one of the most popular rice dishes in India. Soya fried rice recipe is given below.


  • 3 cup water, half teaspoon salt.

  • Boil for 5 minutes with half cup soya chunks. Drain and fill a small bowl with the squeezed soya.

  • Add half tsp ginger garlic paste, half tsp chili powder, and 1/4 tsp salt.

  • Mix thoroughly and left for 30 minutes to marinate.

  • Heat 2 tbsp oil in a wok and add the marinated soya.

  • Cook for 3 minutes, or until crisp and cooked.

  • Set aside the fried soya.

  • 2 tbsp oil, heated in the same wok, stir-fried two garlic cloves, one chili, and two tablespoons spring onion

  • Half carrot, two tablespoons cabbage, and Half capsicums

  • On a high burner, stir fry.

  • One teaspoon chili sauce, two tablespoons vinegar, two tablespoons soy sauce, half teaspoon pepper powder, and half teaspoons salt

  • Stir fry until all of the spices are mixed.

  • Stir in the fried soya, evenly coating the sauce.

  • Add two cups of cooked rice and a half teaspoon of salt.

  • Stir fry until all of the sauce has mixed.

  • Enjoy soya fried rice with 2 tbsp spring onion.


6. Soya (Shammi Kabab):

It requires some preparation, but the result is well worth the effort.


  • Garlic and ginger mix simultaneously. Soak soya nuggets in boiling water for 30 minutes.

  • Drain, squeeze and pat dry with a clean cloth.

  • Heat 2 tbsp oil.

  • Sauté the ginger-garlic paste until golden brown. Mix in the chana dal, soya nuggets, red chili powder, salt, and garam masala powder until thoroughly combined.

  • Remove the pan from the heat.

  • Add the mint leaves and grinding them with water.

  • Place in a mixing basin. Mix in the cornflour thoroughly.

  • Make small amounts of the mixture and shape them into flat kababs.

  • Place the kababs in the pan and shallow fried them, flipping them over halfway through until golden all over. Using absorbent paper, drain the liquid.

  • Serve hot, garnished with mint leaves and tomato slices.


7. Soya Spaghetti Bolognese:

Soy granules are an excellent substitute for traditional meaty Bolognese sauce! This vegan Spaghetti Bolognese comes together quickly, tastes authentic, and no one would guess it’s vegan.


  • Bring the spaghetti to a boil.

  • Soy granules should be cook in water until soft.

  • The paprika powder is used to increase the taste.

  • Make a hole in the center of the pot and add the oil, onion, and garlic. Cook until tender.

  • Combine the tomato purée, salt, dried oregano, and basil in a mixing bowl.

  • Allow it to simmer until it reaches the desired temperature.

  • Serve the spaghetti with fresh basil and vegan Bolognese sauce.


8. Shahi Soya Chunks:

Soya nuggets or chunks, often known as meal maker or Nutella noodles, are an excellent source of protein. Here is the recipe of Shahi Soya Chunks:


  • Bring the water to a boil, then add the milk. Completely submerge the soya nuggets in them. Set aside for at least 15 min, or until all of your preparations are complete.

  • One tablespoon oil adds to sauté one medium chopped onion and both tomatoes.

  • When the coconut, peppercorns, and fennel seeds are ground, cooked them with the sautéed onion and tomatoes.

  • In a pressure cooker, heat three tablespoons of oil, then add the cumin seeds.

  • Sauté for a few minutes after adding the ground paste.

  • Cook for 2-3 minutes after adding the chili powder and coriander powder.

9. Soy Pancakes:

This is a terrific recipe for individuals who want to indulge while still aiming to reduce weight.


  • Take two egg whites, a tablespoon of soy flour, one teaspoon of chia seeds, and 1/3 cup bananas and combine them in a bowl.

  • Mix all of the ingredients until they make a homogeneous batter.

  • Pour the batter into a greased nonstick baking pan.

  • Make sure the pan is hot, but keep the flame at a medium level.

  • Cook until bubbles appear on the surface.

  • Serve with honey that is sweet and sticky.


10. Chilli Soya Nuggets:

Chilli Soya Nuggets is a vegetarian fusion meal that people of all ages will enjoy.


  • In a pan, combine soy chunks, cornflour, salt, and garlic paste. Mix the ingredients.

  • In a medium-sized pan, heat the oil. When the oil is hot enough, add the marinated soya pieces. Remove from heat after a shallow fry.

  • Fry the soya pieces in hot oil. After the oil has heated up, add the chopped onions, capsicum, and green chilies. After a minute of cooking, season with salt, soy sauce, vinegar, and ketchup. Cook for 3-5 minutes with this mixture.

  • Cook for a minute or two after adding the fried soya nuggets. Place it on a serving dish and garnish it with chopped coriander leaves.

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