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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.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2 plates
Course: Main Course, Side Dish
Cuisine: Indian, Vegetarian
Calories: 260
Ingredients Equipment Method Notes

Ingredients
  

Ingredients
  • 1 cup dry soya chunks about 70 g
  • 1 cup mixed vegetables chopped (carrot, capsicum, beans, peas etc.)
  • 1 tbsp oil preferably olive or sunflower oil
  • 1 small onion finely chopped
  • 1 small tomato finely chopped
  • 1 tsp ginger-garlic paste
  • ½ tsp turmeric powder
  • ½ tsp red chilli powder
  • ½ tsp coriander powder
  • ¼ tsp garam masala powder
  • salt to taste salt
  • fresh coriander for garnish optional

Equipment

  • kadhai or frying pan

Method
 

  1. 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.
  2. Heat oil in a kadhai or frying pan. Add chopped onion and sauté until translucent.
  3. Add ginger-garlic paste. Stir for a minute until raw smell disappears.
  4. Add chopped tomatoes and cook until soft and mushy.
  5. Now add turmeric, red chilli powder, coriander powder and salt. Mix well and cook for half a minute.
  6. Add the chopped vegetables. Stir and cook on medium heat for 3–4 minutes until they begin to soften but still retain some crunch.
  7. Add the drained soya chunks. Mix so that masala coats soya and vegetables evenly.
  8. Sprinkle garam masala on top, stir well and cook for another 2–3 minutes so flavours blend.
  9. 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.