When it comes to the right diet for sustainably losing weight or staying fit, it is essential to have the required amount of protein without loading up on empty calories.
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That is easier said than done, especially for vegetarians for whom protein-rich animal sources are not an option. However, taking to Instagram on January 16, food blogger Kirti, who goes by the social media handle thevegetarianladki, shared a soya manchurian recipe loaded with 43 grams of paneer and only 240 calories, proving that eating healthy vegetarian food can be delicious as well.
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Ingredients for soya manchurian:
For boiling soya chunks
- Soya chunks – 250 g
- Water – as required
- Salt – 1 tsp
For crispy soya
- Cornflour – 1½ tbsp
- Salt – to taste
For Manchurian gravy
- Oil – 1½ tbsp (total)
- Garlic – 1 tbsp, finely chopped
- Ginger – 1 tsp, finely chopped
- Green chilli – 1–2, finely chopped
- Onion – 1 medium, coarsely chopped
- Capsicum – 1 medium, chopped
- Homemade tomato puree – ½ cup
- Soy sauce – 1 tbsp
- Vinegar – 1 tsp
- Red chilli powder – to taste
- Black pepper – to taste
- Mixed seasonings – to taste
- Honey – 1 tsp
- Cornflour slurry – 1 tbsp cornflour + 2 tbsp water
- Spring onions – for garnish
Method of preparation
Step 1: Boil the soya chunks
- Boil water with salt. Add soya chunks and cook for 5–7 minutes until soft.
- Switch off the flame, let them rest for 2 minutes, then squeeze out all the excess water completely.
Step 2: Make soya crispy (pan method)
- Add cornflour and salt to the squeezed soya chunks and mix well.
- Heat a pan with a little oil and sauté the chunks on medium flame, tossing continuously until they turn golden and slightly crispy. Keep aside.
Step 3: Prepare the gravy base
- In the same pan, add oil. Add garlic, ginger, and green chilli.
- Sauté until aromatic, then add chopped onions and cook till slightly translucent.
Step 4: Build the flavour
- Add homemade tomato puree and cook for 2–3 minutes until the oil starts separating slightly.
- Now add soy sauce, vinegar, red chilli powder, pepper, seasonings, salt, and honey. Mix well.
Step 5: Add vegetables & thicken
- Add capsicum and sauté for 1 minute to keep it crunchy.
- Pour in the cornflour slurry and cook until the gravy thickens.
Step 6: Combine
- Add the crispy soya chunks to the gravy and toss well so every piece is coated evenly.
- Finish with chopped spring onions.
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Ingredients for soya manchurian:
For boiling soya chunks
- Soya chunks – 250 g
- Water – as required
- Salt – 1 tsp
For crispy soya
- Cornflour – 1½ tbsp
- Salt – to taste
For Manchurian gravy
- Oil – 1½ tbsp (total)
- Garlic – 1 tbsp, finely chopped
- Ginger – 1 tsp, finely chopped
- Green chilli – 1–2, finely chopped
- Onion – 1 medium, coarsely chopped
- Capsicum – 1 medium, chopped
- Homemade tomato puree – ½ cup
- Soy sauce – 1 tbsp
- Vinegar – 1 tsp
- Red chilli powder – to taste
- Black pepper – to taste
- Mixed seasonings – to taste
- Honey – 1 tsp
- Cornflour slurry – 1 tbsp cornflour + 2 tbsp water
- Spring onions – for garnish
Method of preparation
Step 1: Boil the soya chunks
- Boil water with salt. Add soya chunks and cook for 5–7 minutes until soft.
- Switch off the flame, let them rest for 2 minutes, then squeeze out all the excess water completely.
Step 2: Make soya crispy (pan method)
- Add cornflour and salt to the squeezed soya chunks and mix well.
- Heat a pan with a little oil and sauté the chunks on medium flame, tossing continuously until they turn golden and slightly crispy. Keep aside.
Step 3: Prepare the gravy base
- In the same pan, add oil. Add garlic, ginger, and green chilli.
- Sauté until aromatic, then add chopped onions and cook till slightly translucent.
Step 4: Build the flavour
- Add homemade tomato puree and cook for 2–3 minutes until the oil starts separating slightly.
- Now add soy sauce, vinegar, red chilli powder, pepper, seasonings, salt, and honey. Mix well.
Step 5: Add vegetables & thicken
- Add capsicum and sauté for 1 minute to keep it crunchy.
- Pour in the cornflour slurry and cook until the gravy thickens.
Step 6: Combine
- Add the crispy soya chunks to the gravy and toss well so every piece is coated evenly.
- Finish with chopped spring onions.
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Serve hot as a healthy snack or protein-rich meal side.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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