Soya Wadi: the healthier alternative

A protein-rich diet is something that many of us try to incorporate into our regular eating habits in the area of health and nutrition. Soya chunks are popular among vegetarians due to their high protein content, which has risen in recent years as interest in high-protein diets, vegetarianism, and even veganism has grown.

You'll learn everything there is to know about Soya Wadi, and you'll also get some delicious Soya Wadi recipes at the end of this article!

What is Soya Wadi, exactly?

Because of its meaty flavor and texture, soya wadi, which is made from soybeans, is sometimes referred to as vegetarian meat. Due to its high protein level, it is often used in Indian household kitchens as a component of curries and snacks. This also happens to be a very good alternative to meat.

How is Soya Wadi made?

Soya Wadi, as per the Wiki sources, is made from dried soy flour that has been stripped of its oil. They are byproducts of soybean oil production and have a gritty feel when dried. When soaked in warm water or added to the cooked gravy, however, the texture changes to soft and spongy, giving it a meat-like consistency and chewiness.

Soya Wadi Nutrition Facts/Benefits of Soya Wadi

(1) Aids in weight loss

(2) Risk of breast cancer and other gynecologic disorders is controlled

(3) Regulates blood sugar levels

(4) A substitute for meat

(5) Prevents sleep disorders and anemia

Soya Wadi recipes:

(A) Rajasthani red pumpkin and Soya Sabzi

Ingredients: 

• 2 cups peeled red pumpkin cubes

• ½ cup soya wadi 

• 2 tbsp oil 

• 1 tbsp mustard seeds 

• ½ tbsp fenugreek seeds

• 1 tbsp nigella seeds

• 2 bay leaves

• 1 small cinnamon stick 

• 2 cloves 

• 2 cardamoms

• ¼ tbsp asafoetida 

• ½ cup chopped tomatoes

• 1 tbsp chili powder

• ½ tbsp turmeric powder

• 2 tbsp cumin-coriander seeds

• ½ tbsp sugar

• Salt to taste

• 1 tbsp lemon juice

Instructions:

• Add mustard seeds, nigella seeds, fenugreek seeds, bay leaves, cinnamon sticks, and cardamoms to a nonstick saucepan with oil.

• Wait for the mustard seeds to crackle before adding the soya wadi. Saute for about a minute 

• Continue to sauté for a few more seconds after adding the asafoetida.

• Add the tomatoes, chili powder, turmeric powder, and cumin-coriander powder, and cook for one minute over medium heat.

• Mix in the red pumpkin cubes, salt, and sugar, as well as 2 cups of water (about).

• Cover and cook over a medium temperature for 10-12 minutes

• Pour lemon juice; enjoy!

(2) Soya Wadi salad 

Ingredients: 

• 2 cup soya wadi

• 2 medium chopped capsicum ( green pepper)

• 1/2 cup drained frozen sweet corn

• 4 lettuce loose-leaf

• 2 large chopped onion

• 12 mushroom button

• 1 handful of green olives

• 1/2 cup croutons

• 7 tablespoon hung curd

• 2 teaspoon cheese spread

• 4 pinches salt

• 2 teaspoon mayonnaise

• 1 teaspoon tomato ketchup

• 1 pinch of white pepper powder

Instructions:

• Boil soya wadi for a minute, and then soak the soya chunks in lukewarm water for an hour or longer. The chunks should be drained, chilled, squeezed, and kept aside

• Slice/chop the veggies finely or as preferred. Set them away.

• Mix all of the topping ingredients in a separate bowl and place in the refrigerator. The salad dressing increases the flavor of the salad when it is chilled.

• Heat a wok on a low-medium flame. Stir-fry the prepared soya chunks until brown in color. 

• Add some onions and capsicums to the same wok now to sauté the vegetables. To make them moderately crispy, cook for a few seconds on each side. Remove them from the wok and set them aside to cool. Heat the mushrooms in the same wok over high heat for a minute.

• Wait for the cooked veggies to cool down. Combine the vegetables with the salad leaves in a mixing bowl. Cool the same.

• Before serving, pour the dressing over the salad and sprinkle with some of the baked croutons.