Soya Nuggets – A healthy, low calorie snack

Soya chunks is a real good option for vegetarians looking for a source of protein in their diet. This is one food that i pick from my protein bag bag!! Yeah. It has a long shelf life & has less fat content. Well next time you think of snacking on fried chicken nuggets, think again 🙂

I think this one will be liked only by few people, while i like having it; my husband does not!! Unhappy-smileyIts an acquired taste, but a must try to be a judge yourself.


     What you need :

Soya chunks : 1 cup

Onions : 1/2 cup chopped

Tomatoes : 1 chopped

Ginger & Garlic crushed : 1 tbsp

Red chilly powder : 1/4 tsp

Coriander powder : 1 tsp

Turmeric powder : 1/4 tsp

Garam masala : 1/2 tsp

Pepper powder : 1/2 tsp

Water : 1.5 cups

Salt : to taste

Method :

– Wash & Soak the soya chunks in water for 25 mins. After 25 mins these will be doubled in size.

– Squeeze out the water from the chunks & marinate it. For marination, in a bowl add crushed ginger & garlic, pepper powder, red chilly powder, salt and soya chunks. Mix it all with your hand and keep aside for 10 mins.


– While that is resting, in a pan, heat up 2 tsp of oil and add onions, saute till they are browned. Add tomatoes and cook them till they get mushy.

– Now, add turmeric powder, coriander powder, garam masala, & a little salt (Be mindful here as the soya chunks have salt too). Mix well & add the resting soya chunks.

– Add 1.5 cups of water & cover and cook for 15 mins. Keep checking after every 5 mins & give it a mix.

– Times up!! thumbsupUncover it & cook it till all the water vaporizes. Garnish with some coriander leaves. Serve!!


This can be had as a snack, appetizer, and i sometimes just have it as a meal. Its approx 200 calories as 1 cup of soya chunks are 160 calories & it has 24g protein; which is super filling.


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