Soya chunks are made using soy flour that has been ‘defatted’ or the oil is removed. They are the byproducts left after extracting soybean oil and have a rough texture when left dry. The texture quickly changes to soft and spongy as soon as submerged in warm water or added to gravy.
Soy is full of polyunsaturated fats, proteins and omega 3 fatty acids. 100 grams of uncooked soya chunks have 345 calories with 52 grams of protein, 0.5 grams total fat, 33 grams carbohydrates and 13 grams dietary fibre. They are also rich in calcium and iron while providing no extra sugar or sodium to the body.
Soya chunks biryani
INGREDIENTS
Soya Chunks – 1 Cup [ I have used mini size ]
Hot Water to soak the soya chunks
Curd – 1/4 Cup
Lemon juice – 2 tsp
Turmeric Powder – 1/8 Tsp
Chili Powder – 1 Tsp
Salt – 1/2 Tsp
Basmati Rice – 1 Cup [ 250 ml ]
Ghee + oil – 2 Tbsp
Whole garam masala (small piece of cinnamon,2 Clove,2 Cardamom, 1 Bay Leaf + ½ tsp Cumin Seeds + 1 black cardamom = ½ star anise )
Onion thinly sliced – 2
Ginger Garlic paste – 2 Tsp
Tomato chopped – 2
Turmeric Powder – 1/4 Tsp
Jeera pwdr – ½ tsp
Chili Powder – 1 Tsp
Coriander pwdr – 2 tsp
Garam Masala – ½ Tsp
Mint Leaves + Coriander Leaves finely chopped – ½ cup
Salt
Water – 1 1/2 Cups [ cooker method ]
PREPARATION
Soak soya chunks in hot water for 15 mins
Squeeze the soya chunks and marinate it with curd, lemon juice , red chili powder, turmeric powder, salt.
Let it sit for 20 mins .
Clean wash ,rinse and soak rice for 20 mins
METHOD
Heat a pressure cooker with oil + GHEE , add cumin seeds, cardamom, cloves, bay leaf, cinnamon and give a stir .
Add onions and saute till light brown .
Add ginger garlic and saute along till raw smell leaves .
Add tomatoes + salt and stir fry till oil separates .
Add turmeric powder, red chili powder, garam masala, jeera pwdr and saute
Add coriander leaves, mint leaves, salt and mix well
Add the soya chunks and mix well
Stir and and cook for 2 – 3 mins
Add the soaked rice and give a nice mix.
Add water and give a stir .
Adjust salt if needed .
Pressure cook for 2 whistles on medium flame .
Once done off the flame and let it rest for 10 mins 14.
Serve hot with papad/salad/ raita or any side dishes .
