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.
Abhinav is the Founder of Diet Dekho, helping people manage weight and lifestyle health through simple, practical nutrition and personalized diet plans.