Soya and Vegetable Stir-Fry (Indian Style)
Protein-rich, colourful Indian soya and vegetable stir-fry — a healthy, easy and quick vegetarian meal ready in under 20 minutes.
Ingredients
Equipment
Method
- Boil about 2 cups of water in a pot. Add the dry soya chunks, switch off heat and let them soak for 8–10 minutes until soft. Drain and squeeze out excess water.
- Heat oil in a kadhai or frying pan. Add chopped onion and sauté until translucent.
- Add ginger-garlic paste. Stir for a minute until raw smell disappears.
- Add chopped tomatoes and cook until soft and mushy.
- Now add turmeric, red chilli powder, coriander powder and salt. Mix well and cook for half a minute.
- Add the chopped vegetables. Stir and cook on medium heat for 3–4 minutes until they begin to soften but still retain some crunch.
- Add the drained soya chunks. Mix so that masala coats soya and vegetables evenly.
- Sprinkle garam masala on top, stir well and cook for another 2–3 minutes so flavours blend.
- Switch off heat. Garnish with fresh coriander. Serve hot with chapati, roti or steamed rice.
Notes
You can vary vegetables as per availability. Use minimal oil to keep it diet-friendly. Soaked soya chunks absorb the flavours better when added after vegetables.