Recipe- Go Healthy With Soya Manchurian

Soya Manchurian or Soya Chilli is a hot and spicy, sweet and sour, chewy and crispy – all in one easy to make Indo-chinese starter or appetizer. This is prepared by frying soya chunks and then tossing it in delicious, lip-smacking sauce.100 g of Soya chunks or Soya nuggets contains approx 53 g of protein. Yes, It is a complete source of protein. If you are vegan or vegetarian, I would recommend eating it at least once or twice a week. For me soya chunks are one of the best vegetable protein.

Apart from being high in protein, soy products (edamame, soy milk, tofu, soya chunks , soya nuggets) are also good source of folate and vitamin C. But like any other food, it has its own pros and cons. So the key message is to eat it in moderation like any other food.

Ingredients

1 1/2 cups Soya Chunks or Soya Nuggets
3 tbsp All purpose flour (Maida)
3 tbsp Corn Flour
1 tsp Onion powder
1 tsp Garlic powder
1 tsp Salt
Oil for frying
1 tbsp Oil
1 tbsp Garlic cloves finely chopped
1 tbsp Ginger finely chopped
2 tbsp Onions finely chopped
2 tbsp Green onions (spring onions) finely chopped
1/2 tbsp Green chile finely chopped
2 tbsp Chilli Sauce of your chocie
2 tbsp Soya Sauce
1 tbsp Apple Cider Vinegar
4 tbsp Tomato ketchup or sauce
1 tbsp Cilantro or coriander leaves finely chopped
1/2 to 1 tsp Red chle powder or paprika (optional)

Method

* Soak soya nuggets or chunks in hot water (approx 4 cups) for 10 to 15 minutes or till it becomes soft.

* Squeeze it off nicely to remove any excess water.

* To this add all purpose flour, corn flour, onion powder, garlic powder, salt and mix till combined.

* Heat oil in pan or kadai for frying.

* Fry these soya chunks on medium flame till they become crispy and golden.

* Transfer this to paper towel to absorb any excess oil. Keep this aside.

* Heat oil in pan. Add garlic cloves and saute for minute.

* Add ginger, onions, spring onions, chile and continue to saute for another 3 to 4 minutes till you get nice aroma.

* Add chilli sauce, soya sauce, vinegar, ketchup, chile powder, cilantro and mix till combined on high flame.

* Lower the heat and cook this for additional one minute. Check the taste of sauce and adjust accordingly. The sauce should be sweet, spicy and sour.

* When you are ready to serve toss the fried soya chunks in the sauce prepared.

* Soya Manchurian or Soya Chunks Chilli is ready. Garnish with spring onions, cilantro and red onions if desired. Serve immediately and enjoy.