Monday, 12 November 2012

Soya chunks stir fry | Low fat meat alternative | Kukskitchen

soya chunks stir fry low fat meat alternative

Soya chunks is something that has never been featured in kukskitchen. The whole 'going healthy' pairs well with soya chunks.  Soy is rich in protein and low in fat. There are many a variety of soya available in the shops - tofu and dried soya meat being just the most common ones I have seen.

Also recently my craze is using fenugreek powder. It not only takes the raw smell away from meat or fish but also is very nutritious and has claims of improving ur glucose tolerance if u r diabetic. Start early, eh?

soya chunks stir fry low fat meat alternative

Soy meat is the term used for textured soy protein (TSP). Dried soy meat can serve as replacement for meat in vegetarian cuisine and in cases when one must reduce intake of animal proteins. It is brown in color and looks like nuggets. There are two types of soy meat: 50% protein rich (made from soy flour) and 70% protein rich (made from soy concentrate).

A few tips when using soya meat/ chunks for beginners

- Measure the quantity you need for the recipe. Choose a dish at least double in capacity. Dried soy meat grows in size when you rehydrate it.

Rehydrate the soy meat. Boil water and pour it in the dish over the soy meat. Stir it with a spoon and leave it for five to 10 minutes. Alternatively, you may use vegetable or meat stock instead of water. You may add a bit of lemon or vinegar.

- Dried soy meat may last over a year when you store it at room temperature. Once you rehydrate it, however, use it immediately or store it in refrigerator. Don't leave it in refrigerator more than three days.

I will be posting a few more of my soya chunks recipes ( still in draft phase) in time. Watch this space.
The recipe below yields enough for 4 servings. I preserved half to make soya chunks pilav for dinner.

soya chunks stir fry low fat meat alternative

Soya chunks stir fry 
Serves: 4


1- Dried soya chunks - 150 g

2- Mustard seeds - 1 tsp
Onion - one thinly sliced
Tomato - one thinly sliced
Ginger paste- 1 tsp
Garlic paste- 1 tsp
Red chilli paste - 1 tsp

3- Home made masala - 1 tbsp
Red chilly powder - 2 tsp or to taste
Coriander powder - 2 tsp
Turmeric powder - 1/2 tsp
Fenugreek powder - 1/2 tsp

4- Coriander leaves, chopped - 2 tbsp

5- Oil - 2tbsp
Water or veg stock - 1/2 cup
salt to taste
Curry leaves - optional


  • Rehydrate the dried soya chunks as above or according to packet instructions. I used boiling water to rehydrate soya chunks for this recipe.
  • Heat oil in a pan and splutter mustard seeds. Now add rest of (2) in order sauteeing after each addition. Keep frying till the onion turns transparent.
  • Now it is time to add the dry powders. U can either mix them together with some water and then add to the hot pan or add them dry and mix well while in pan. Add curry leaves now if u r using them.
  • Add about 1/2 cup of water / stock and cover with a lid and simmer for 4-5 minutes, stirring occasionally to make sure the soya chunks are coated well and all the juices are absorbed.
  • Garnish with coriander leaves.
  • Serve hot with chapathi or rice.

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Sherin Deepu


  1. Great explanation Sherin and love the pot and the dish too... fenugreek powder sounds yummy

  2. full of protein and healthy..

  3. thanks dears.

    Priya, new buy. Me and my dear friend P went shopping and got us lots of cuties like this one. U will see them all in the coming posts. :-) Looks like I am addicted to blogging, even my shopping is centred around my blog. :-)

  4. Hey Sherrin ! Love this tasty soya chunk dish ! It must be very yummy with all the ingredients you've added :) That small pot is pretty ! :D

  5. Healthy and delicious.

  6. Hi Sherin dear, I tried this one yesterday for dinner with Rotis. My husband asked me to keep it a semi gravy instead of dry fry. It was so delicious! But to keep the gravy thick I added one tsp of corn flour with the masala :-)

  7. Thank u dearies for the lovely comments.

    Nisha, that is a great idea dear. I will post soya chunks biriyani soon ketto. :-)

  8. Please help: How much boiling water or stock to hydrate 150g dried nuggets? I don't want it too soggy. Thanks.

  9. Please help: How much boiling water/stock to rehydrate 150g dry soya nuggets? I don't want it too soggy.

  10. Hi Hyran
    Take 150g of soya chunks to a cup and measure equal quantity boiling water. Pour the boiling water over the soy chunks. Soy chunks need to be reconstituted with hot liquid at a one-to-one ratio.
    Hope this helps

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 I'm Sherin, aka kukku. 

An excited mum, a  responsible doctor , a friend's friend , a thankful daughter, a thankful sister and a passionate singer,  an enthusiastic cook, food writer and food photographer . That's me in a nut shell.

A doctor in my day job and a food writer and food photographer by night. I came in to cooking because of the people around me, be it the women in family who are amazing cooks or the men who luv to eat. My son is my best critic. :) Started cooking while I was at school, my first attempt being a sweetie, no surprise there for people who know me. I got interested in cooking more after marriage, as most girls do. My experiments with food blossomed after coming to the UK, where the grocery stores opened up a variety of foodie opportunities for my hungry tum.

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