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

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.