Soya Twist

Some people says Facebook is just wastage of time, but I say it is a wastage of time only if you are not utilizing the information in a correct way. So I learnt a recipe from a facebook friend or I should lots of recipes, but other recipes will come eventually by time. But today I am going to share one of the easiest recipe which you are gonna love it.
When I fist ate it I went crazy for it and the recipe is just so easy and cooking time is only maximum 10 minutes. What say???? Lets give it a try.
The recipe includes Soyabean/Nutrella. Many of you must be knowing it is a good source of protein and we should definitely include it in our meals. Now, I want to share some more good points of Soyabean/ Nutrella-

Complete Protein

Meat alternatives that come from soy beans are complete proteins. This means they have all the essential amino acids present. Amino acids are the building blocks that create protein. Protein is a macronutrient that the body needs in large amounts for cell repair, immune function and muscle growth. A 3.5-ounce serving of soya chunks contains over 54 grams of protein. This is more than the same serving size of meat and eggs. The recommended daily intake of protein is 56 grams for men and 46 grams for women.


What separates meat alternatives from actual meats is their carb contents. Regular meat is carb-free, but soya chunks contain a high amount. This is because they derive from beans, which are carb-containing foods. A 3.5-ounce serving of soya chunks contains just under 30 grams of carbs. The recommended intake of carbs for the average adult is 130 grams. Carbs are a primary source of fuel for the body. Athletes who train rigorously for an extended period of time need a higher amount to meet these demands. A daily intake of 250 grams is more optimal.


The calories in a food derive from protein, carbs and fat. Because soya chunks have only a negligible amount of fat, the calories come from the carbs and protein. A 3.5-ounce serving has about 336 calories. Based on a 2,000-calorie diet, this comprises about 18 percent of your total intake.


Iron is an electrolyte mineral needed for oxygen transport in the body. Being deficient in iron can lead to physical weakness, fatigue and a compromised immune system. Soya chunks have a very high concentration of iron. A 3.5-ounce serving contains just over 21 milligrams. Males aged 19 and older and females 51 and older need 8 milligrams a day. Women from 19 to 50 however, need 18 milligrams a day. One serving of the chunks provides more than 100 percent of the recommended daily intake for both genders.


Calcium is another electrolyte that helps strengthen bones and teeth and also aids in muscle contractions. Soya chunks contain over 530 milligrams of calcium per 3.5-ounce serving. The daily recommendation for this mineral is 1,000 milligrams for men 19 to 70 and women 19 to 50. Women aged 51 and older, and men aged 71 and older should get 1,200 milligrams a day.
Ingredients for 3 people:
  1. Soya Chunks - 2 cups  
  2. Capsicum - 3-4  
  3. Onion - 2  
  4. Soya Sauce - 2 tsp  
  5. Vinegar - 2 tsp  
  6. Tomato Ketchup - 2 tsp  
  7. Sesame Seeds - 1/2 tsp  
  8. Salt to taste  
  9. Red Chilli - 1/4 tsp  
  10. Oregano - 1/2 tsp 
  11. Oil - 2 tsp

Directions to prepare -
  • Wash soya chunks. Put 3 cups of water, 1 tspn of salt and soya chunks in a pressure cooker.  
  • After 2-3 whistles drain out extra water. Squeeze the chunks.   
  • Put oil in a pan saute onions and capsicum, after 5-6 minutes add soya chunks, red chilli, tomato sauce, soya sauce, vinegar, sesame, oregano, salt and mix it well.   
  • Keep it on high flame for 2 mins. Enjoy it with garlic bread of fried rice. Simple and healthy.


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