High-Protein Lemon Garlic Soya
High-Protein Lemon Garlic Soya
Ingredients
For the Soya Chunks
- 1 1/2 cups soya chunks, dry
- 1/2 teaspoon salt, plus more for seasoning
- 1 pinch granulated sugar
- 1 teaspoon ginger garlic paste
- 1 tablespoon oats flour
- 1 teaspoon Kashmiri mirch
- 1/2 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 tablespoon oil
For the Lemon Garlic Sauce
- 1 tablespoon oil
- 1 tablespoon butter
- 4 cloves garlic, minced
- 2 green chilies, sliced
- 2 tablespoons fresh coriander, chopped
- 1 tablespoon all-purpose flour
- 1/2 cup water
- 1/4 teaspoon salt, or to taste
- 1 lemon, juiced
Instructions
- 1
Bring a pot of water to a rolling boil. Add 1/2 teaspoon of salt, a pinch of granulated sugar, and 1 teaspoon of ginger garlic paste to the boiling water. Add the 1 1/2 cups of dry soya chunks and boil for 5-7 minutes until softened.
⏱️ 10 min
- 2
Once boiled, drain the soya chunks. Carefully squeeze out most of the excess water from the soya chunks, ensuring to leave a little moisture in them.
⏱️ 3 min
- 3
Transfer the squeezed soya chunks to a mixing bowl. Add 1 tablespoon of oats flour, 1 teaspoon of Kashmiri mirch, 1/2 teaspoon of red chili powder, 1 teaspoon of coriander powder, and 1/2 teaspoon of salt (or to taste). Drizzle with 1 tablespoon of oil. Mix well until the soya chunks are evenly coated with the spices and flour.
⏱️ 5 min
- 4
Air fry the seasoned soya chunks at 375°F (190°C) for 12-15 minutes, shaking the basket halfway through, or pan-fry in a lightly oiled pan over medium heat until they are crispy and golden brown.
⏱️ 15 min•🌡️ 375
- 5
While the soya chunks are cooking, prepare the lemon garlic sauce. In a separate pan, heat 1 tablespoon of oil and 1 tablespoon of butter over medium heat. Add 4 minced garlic cloves and 2 sliced green chilies. Sauté until the garlic turns golden brown and fragrant, about 2-3 minutes.
⏱️ 5 min
- 6
Stir in 2 tablespoons of chopped fresh coriander and 1 tablespoon of all-purpose flour. Cook for 1 minute, then gradually whisk in 1/2 cup of water to prevent lumps. Add 1/4 teaspoon of salt (or to taste). Squeeze the juice from 1 whole lemon directly into the sauce. Continue to cook, stirring frequently, until the sauce thickens slightly.
⏱️ 5 min
- 7
Once the sauce has thickened, add the crispy soya chunks to the pan. Toss well to coat the soya chunks evenly with the lemon garlic sauce. Serve immediately and enjoy!
⏱️ 2 min
Kitchen Tools
Nutrition Facts (per serving)
High-Protein Lemon Garlic Soya
For the Soya Chunks
- 1 1/2 cups soya chunks, dry
- 1/2 teaspoon salt, plus more for seasoning
- 1 pinch granulated sugar
- 1 teaspoon ginger garlic paste
- 1 tablespoon oats flour
- 1 teaspoon Kashmiri mirch
- 1/2 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 tablespoon oil
For the Lemon Garlic Sauce
- 1 tablespoon oil
- 1 tablespoon butter
- 4 cloves garlic, minced
- 2 green chilies, sliced
- 2 tablespoons fresh coriander, chopped
- 1 tablespoon all-purpose flour
- 1/2 cup water
- 1/4 teaspoon salt, or to taste
- 1 lemon, juiced
Instructions
- 1
Bring a pot of water to a rolling boil. Add 1/2 teaspoon of salt, a pinch of granulated sugar, and 1 teaspoon of ginger garlic paste to the boiling water. Add the 1 1/2 cups of dry soya chunks and boil for 5-7 minutes until softened.
⏱️ 10 min - 2
Once boiled, drain the soya chunks. Carefully squeeze out most of the excess water from the soya chunks, ensuring to leave a little moisture in them.
⏱️ 3 min - 3
Transfer the squeezed soya chunks to a mixing bowl. Add 1 tablespoon of oats flour, 1 teaspoon of Kashmiri mirch, 1/2 teaspoon of red chili powder, 1 teaspoon of coriander powder, and 1/2 teaspoon of salt (or to taste). Drizzle with 1 tablespoon of oil. Mix well until the soya chunks are evenly coated with the spices and flour.
⏱️ 5 min - 4
Air fry the seasoned soya chunks at 375°F (190°C) for 12-15 minutes, shaking the basket halfway through, or pan-fry in a lightly oiled pan over medium heat until they are crispy and golden brown.
⏱️ 15 min•🌡️ 375 - 5
While the soya chunks are cooking, prepare the lemon garlic sauce. In a separate pan, heat 1 tablespoon of oil and 1 tablespoon of butter over medium heat. Add 4 minced garlic cloves and 2 sliced green chilies. Sauté until the garlic turns golden brown and fragrant, about 2-3 minutes.
⏱️ 5 min - 6
Stir in 2 tablespoons of chopped fresh coriander and 1 tablespoon of all-purpose flour. Cook for 1 minute, then gradually whisk in 1/2 cup of water to prevent lumps. Add 1/4 teaspoon of salt (or to taste). Squeeze the juice from 1 whole lemon directly into the sauce. Continue to cook, stirring frequently, until the sauce thickens slightly.
⏱️ 5 min - 7
Once the sauce has thickened, add the crispy soya chunks to the pan. Toss well to coat the soya chunks evenly with the lemon garlic sauce. Serve immediately and enjoy!
⏱️ 2 min