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?

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. 

Ingredients

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- Meat 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

Method

- 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.