Protein-Rich Soya Manchurian Recipe | Guilt-Free Indian Starter for Weightloss | Ep 10
🥢 Macros (per serving – approx, for 3 servings):
Calories: ~225 kcal
Protein: ~18g
Carbs: ~19g
Fats: ~9g
(Macros may vary slightly depending on oil and exact portions.)
🍽️ Ingredients:
For Soya Chunks:
Soya chunks – 100g
Water – for boiling
Salt – to taste
Cornflour – ¼ cup
Ginger garlic paste – 1 tbsp
Soy sauce – 1 tbsp
Black pepper powder – a pinch
Oil – 1 tbsp (for toasting)
For Manchurian Sauce:
Oil – 1 tbsp
Garlic – 2 tbsp (chopped)
Ginger garlic paste – 1 tbsp
Green chillies – 1-2 (chopped)
Onion – 1 cup (chopped)
Capsicum – ½ cup (diced)
Red bell pepper – ½ cup (diced)
Yellow bell pepper – ½ cup (diced)
Soy sauce – 1 tbsp
Red chilli sauce – 2 tbsp
Ketchup – 1 tbsp
Salt – to taste
Black pepper powder – ¼ tsp
Corn starch – 1 tbsp + 100 ml water
Spring onion greens – 1 tbsp (chopped)
Vinegar – 1 tsp (optional)
🔥 Method:
Boil the Soya:
Boil soya chunks in hot water for 2-3 minutes. Rinse under fresh water and squeeze out excess water.
Marinate & Coat:
Add cornflour, ginger garlic paste, soy sauce, salt, and pepper to the boiled chunks. Mix well until evenly coated.
Toast:
In 1 tbsp oil, lightly roast the marinated soya chunks on medium-high heat till golden. Keep aside.
Make the Sauce:
Heat 1 tbsp oil in a wok. Add garlic, ginger garlic paste, and green chillies. Sauté for a minute.
Add chopped onion and sauté for 30 seconds. Add diced capsicum and bell peppers. Stir-fry for a minute on high flame.
Add Flavors:
Mix in soy sauce, red chilli sauce, ketchup, salt, and pepper. Stir on high heat.
Thicken:
Add corn starch slurry (1 tbsp cornflour + 100ml water) and stir until thick and glossy.
Finish:
Add the roasted soya chunks, toss well for 2-3 minutes. Add vinegar and chopped spring onion greens.
Serve:
Serve hot as a guilt-free high-protein snack or starter!
#themagicalspoon
#weightlossrecipe #healthyindianrecipes #yfl #sanjyotkeer #vegetarianprotein #drysoyamanchurian #highproteinmeal #weightlossfood #indianstarter #healthyweightlossrecipe #lowcalorierecipe #soyachunks #soyahealthyrecipe #soyaprotein #easyindianrecipes #vegstarter #manchurianrecipe #weightlosssnack #indianweightlossfood #soyasnack #healthyvegetarian #fitnessrecipes #proteinrecipe #soyachunksrecipe #mealprepideas #lowfatrecipe #weightlossjourney #drymanchurian #soyachunksmanchurian #proteinrichrecipes #vegetarianweightloss #soyalovers #weightlossmotivation #vegrecipes #fitmeals #healthyindianfood #indianproteinrecipes #healthysnacks #oilfreecooking #guiltfreeeating #weightlossideas #vegmanchurian #easyweightlossrecipes #lowcalvegrecipes #indianweightloss #weightlossstarter #fitrecipes #vegetarianstarter #highproteinindianrecipes #lowoilrecipes #healthyvegstarter #healthyeatingideas #themagicalspoon
weightloss dry soya manchurian, healthy weightloss starter, high protein veg recipe, vegetarian weightloss food, soyachunks recipe, indian veg starter, high protein indian food, dry manchurian recipe, weight loss indian snack, no maida recipes, soya manchurian without refined flour, guilt-free indian food, healthy veg manchurian, indian meal prep, high protein vegetarian recipe, quick veg snacks, indian weightloss dinner, vegetarian weightloss recipe, healthy evening snack, low oil recipes, soya chunks for weight loss, plant-based protein indian, indian fitness recipes, clean eating indian food