Soya Chunks Calories: How To Make Healthy Soya Chunks & Complete Recipe

If you’re looking for a healthy, satisfying, and protein-packed food to incorporate into your diet, soya chunks should be at the top of your list. These small, yet mighty chunks of textured vegetable protein are made from defatted soy flour and have become a popular meat alternative for vegetarians and vegans alike.

The best part?

Soya chunks are exceedingly adaptable. They can be used in most recipes, such as curries, stir-fries, salads, and soups, making them a good addition to most dishes.

However, in addition to being highly versatile, soya chunks are rich in nutrients that can help maintain a balanced diet.

In this blog, we will examine the nutritional value of soya chunks a little more closely, share a simple, healthy recipe, and discuss the many health-promoting factors that make this food worth including in your daily routine.

What Are Soya Chunks?

Textured vegetable protein (TVP), which is also called soya chunks, is produced by using defatted soy flour. It is done by extracting oil from soybeans, leaving a product with high protein content and a dense, meaty texture.

Soya chunks are a good option because they swell and absorb flavours, making them suitable for most dishes.

They also boast high protein content and are often used as an alternative to meat in vegan and vegetarian diets.

These pieces are available in different sizes and are suitable for all kinds of curries, stir-fries, soups, salads, sandwiches, and even snacks.

They are also neutral in flavour and are therefore ideal with any cuisine; they will absorb whatever seasoning or sauce that you choose to accompany them with.

When you are feeling like substituting chicken in your curry or need a protein boost for a salad, soya chunks are a good, healthier, and delicious choice.

Soya Chunks Calories: Nutritional Breakdown

Soya chunks are a great addition to your diet, particularly when you want to increase your protein intake without extra calories or fat. We can deconstruct the nutritional data on 1 cup (100 grams) of cooked soya chunks:

• Calories: ~120–150 kcal
• Protein: ~12–15g
• Carbohydrates: ~10–15g
• Fat: ~3–4g
• Fibre: ~5–6g

This is because of the combination of high protein, high fibre, and low fat, making soya chunks an excellent choice for people who want to enjoy their meals without gaining calories.

Soya chunks may be a good addition to a vegetarian and vegan diet, as their protein content ensures adequate intake without much fat.

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Healthy Soya Chunks Recipe: Easy, Tasty, and Nutritious.

Having learned about the benefits and nutritional value of soya chunks, we can proceed to prepare them! It is a basic yet healthy dish that is very tasty and has the nutrients that you need in a balanced meal.

Serving Size: 2-3 Servings

Time Taken: 25-35 minutes

Ingredients

• 1 cup soya chunks
• 1 tablespoon olive oil or Aashirvaad Svasti Ghee
• 1/2 teaspoon Aashirvaad Jeers seeds
• 1 small onion, finely chopped
• 1 large tomato, chopped
• Half a teaspoon of ginger-garlic paste.
• 1/2 teaspoon Aashirvaad Turmeric Powder
• 1 teaspoon Aashirvaad Shahi Garam Masala
• 1/2 teaspoon Aashirvaad Kashmiri Mirch Powder
• 1/4 cup green peas
• 1 tablespoon fresh coriander, chopped.
• Aashirvaad Salt Active, to taste
• Lemon juice, to taste

Method

Prepare the Soya Chunks: To begin with, the soya chunks have to be boiled in water (5-7 minutes) or until they are soft. Squeeze out all the draining water and place them aside.

Cook the Spices: Heat a pan over medium heat and pour in olive oil (or ghee). To this, add cumin seeds and splutter. Then, the chopped onions should be added and sautéed until golden brown. Add ginger-garlic paste and cook for 1 more minute to mix the flavours.

Add Tomatoes and Spices: Add the chopped tomatoes to the pan and cook till soft. Then, add turmeric powder, garam masala, and red chilli powder. Add the spices and cook for 1 minute, stirring to bring out their best.

Combine Soya Chunks: Add the prepared soy chunks to the pan and stir carefully, making sure they are evenly coated with the spices. Bake for 5-7 minutes, then allow the pieces to absorb all the flavours.

Finish the Dish: Add green peas and cook for a further 2-3 minutes. Add some fresh coriander on top and a squeeze of lemon juice to give it a fresh zing.

Serve and Enjoy: Your soya chunks are healthy and tasty, and they are now ready to be served! They can be served with brown rice, quinoa, or even whole-wheat roti, and make a complete meal.

Health Benefits of Soya Chunks

Soya chunks are really beneficial to health and can be included in any balanced diet. This is the reason why they must be included in your regular meals:

1. High in Protein

Soya chunks are a great plant-based source of protein. This protein concentration may make soya chunks an excellent choice for individuals who want to gain or maintain muscle mass without using animal products^[1].

Protein is a vital nutrient for various body processes, and soya chunks may help provide protein, especially in vegan and vegetarian diets^[2].

2. Supports Weight Management

Soya chunks are more filling because they contain a lot of fibre. The fibre may help regulate digestion and nutrient absorption, thereby helping avoid overeating and maintaining energy levels throughout the day.

Soya chunks help you keep your diet within calorie limits, as they are very easy to incorporate into your dishes and are a good option for anyone seeking to control their weight^[3].

3. Rich in Nutrients

Soya chunks contain valuable vitamins and minerals like iron, calcium, and magnesium^[4]. Iron is essential for oxygen transport in the body, whereas calcium and magnesium are vital for bone health.

Soya chunks can be added to your diet and help maintain overall health and well-being, as they contain a variety of nutrients that may support the healthy living.

Why Soya Chunks Need to Be in Your Routine

The easiest and most effective way to include plant-based protein in your diet is to add soya chunks to your day-to-day meals. They are nutrient-rich, versatile, and can be used in a variety of dishes.

Soya is a good choice for lunch and dinner, a healthy meal, or a hearty snack.

They are preferred in any balanced diet menu because of their high protein, low-calorie, and high-fibre content. They are also easy to cook, and there are limitless options for creative food.

Thus, in case you need a nutritious, protein-enriched meal, you can put soya chunks in your menu next time.

Note that maintaining a balanced diet is one of the secret ingredients of good health, and a visit to a medical professional may be one way to ensure you are addressing your individual nutritional requirements.

Frequently Asked Questions