Food blogger shares healthy soya manchurian recipe loaded with 43g protein and only 240 calories

Crispy soya chunks combined with rich manchurian gravy becomes the perfect go to food when in search for something tasty yet loaded with health benefits.

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.

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.

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.

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.