Soya wadi or soya chunks as they are known are made using soy flour that has been ‘defatted’ or the oil is removed. They are the by-products left after extracting soybean oil and have a rough texture when left dry. The texture quickly changes to soft and spongy as soon as submerged in warm water or added to gravy. They are known as ‘vegetarian’s meat’ as their nutritional profile is comparable to several non-vegetarian foods. Soya chunks are also very versatile and can also be cooked to have a similar flavour as non-veg curries.
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Soya chunks pack numerous benefits and enable faster muscle building and metabolism. They are great for the health of bone, hair and skin health. According to a few surveys conducted a while back, it was found that soy chunks can efficiently lower the levels of bad cholesterol in the body and protect the heart from ailments. The study also discovered that soya chunks stop excess fat from accumulating around the organs, thus promoting weight-loss. The chunks are loaded with fibre, thus allowing the food to pass slowly from the system and keeping you full for longer.
Soya chunks or wadis are amazing to experiment with, I have tried working with them in Indo- fusion recipes as well including with a spicy peanut butter chutney Indonesian style, the soya garlic based sauce in the Filipino style and even a Mexican soya salsa tortilla wrap! It is just too good – Chef Kaviraj Khialani
Here are a few of my recipes using Soya Wadi or Soya Chunks!
Recipe-1] ALOO SOYA WADI KI SUBZI
| Ingredients | Method |
| Toor/ Arhar ki dal- 1 and a half cup Amaranth leaves – 1 and a half cup Garlic- 2-3 cloves, chopped Ginger-1 tsp chopped Green chillies-2-3 slit Curry leaves- 8-10 no Cumin seeds-1/2 tsp Mustard seeds-1/2 tsp Hing-1/4 tsp Onion-1 small chopped Tomato-1 med chopped Coriander powder-1 tsp Oil-1 tsp Ghee-1 tsp Salt to taste Sugar-1/2 tsp Tamarind pulp-2-3 tsp | 1. Clean, wash and soak the Toor dal for 20 mins. 2. Heat oil and ghee. Add in the ingredients for the tadka one by one and allow them to crackle and splutter. Then add in the onions, saute them to a light brown, add in chillies, tomatoes and cook for 1-2 mins. 3. Now add in the drained dal, cleaned and roughly cut amaranth leaves, salt to taste, coriander powder, sugar and 2-3 cups of water. 4. Allow to come to a boil, simmer and cook on a low flame for 20-25 mins, add water as needed. Allow the dal to get soft. 5. Now add in the tamarind pulp for a little tart flavour and allow to simmer for another 3—4 mins. the same recipe can be made using a pressure cooker as well and 3-4 whistles can be given to the same. 6. Serve the dal amaranth hot with phulkas, rotis, parathas, salad and pickle/ raita. |
Recipe-2] SOYA WADI KA SNACK
| Ingredients | Method |
| Soya wadis- 150 gms, soaked in warm water- 12-15 mins. Oil-2 tsp Garlic- 1 tsp chopped Green chillies-1 tsp chopped Ginger-1 tsp cut into strips Onion-1 medium-sized chopped Red capsicum/ yellow or green capsicum- ½ cup cut into cubes Salt and pepper to taste Soya sauce- 2 tsp Red chilli sauce- 1 tsp Tomato ketchup-1 tbsp. Schezuan sauce- 1 tsp Water-1/2 cup Cornflour solution- 1-2 tsp for thickening Roasted/fried peanuts- 2- 3 tbsp. Toasted white sesame seeds- 2 tsp Spring onion greens- 2 tbsp. chopped | 1. Prepare all the ingredients for the soya snack recipe. 2. Heat oil, add in the onions, ginger, garlic, chillies and saute for a couple of minutes. 3. Add in the soya wadis and salt, pepper, sauces and mix well, add little water or stock as well and simmer for 12-15mins and add capsicums. 4. Now add in the cornflour water solution to thicken a little and adjust the texture as needed for a medium gravy since we’re serving as a snack or starter. 5. Finally, add in the spring onion greens, sesame seeds, peanuts or any other garnishes as desired, and serve hot. |
Recipe-3] SOYA WADI TAVA MASALA
| Ingredients | Method |
| Soya wadi- 150 gms, soaked in warm water for 12-15 mins. Oil-2 tsp Ghee-1 tsp Hing-1/4 tsp Onion- 1 cup chopped Green chillies- 1 tsp chopped Ginger-garlic paste-1 tsp mix Tomato puree-1/4 cup Water-1/2 cup Green capsicum-1/2 cup cubes Fresh coriander leaves- 2 tbsp. Lime juice-2 tsp add and serve. Salt to taste Garam masala powder-1/4 tsp Turmeric powder-1/4 tsp Coriander powder- 1 tsp Aamchur powder-1/2 tsp Lime juice- 2 tsp For the tava masala mix: Coriander seeds- 2 tsp Cumin seeds- 1 tsp Red chillies- 4-5 dry Black peppercorns- 4-5 Cinnamon stick-1-inch piece Water-1/4 cup | 1. Prepare all the ingredients for the soya wadi tava masala. 2. Dry roast all spices in a pan for 3-4 mins, cool and then using a little water, grind it well to a paste. 3. Heat oil and ghee in a pan, add in the hing, onions, chillies and ginger-garlic paste and cook until light browned. 4. Add in the spice paste and tomato puree, salt and all powdered spices and cook for 2-3 mins. 5. Now add in the soya wadis and capsicums and bhunao in the masala for 1-2 mins, simmer and cook for 8-10 mins and serve hot, garnished with coriander leaves and add a little lime juice. Serve it with rotis, kulchas, missi roti, etc. |
Recipe- 4] SOYA WADI AUR MATTAR KA PULAO
| Ingredients | Method |
| Soya wadis- 100 gms, soaked in warm water for 12-15 mins Green peas- ½ cup Oil-2 tsp Ghee-2 tsp Whole spices of your choice- green or black cardamom-2 pc, Bayleaf-1 to 2 pieces, javitri- 1 piece, shahi jeera- ½ tsp Dry red chillies-2 no slit Green chillies-1 tsp chopped Sliced onion-1 cup Tomatoes – 1 cup chopped Ginger-garlic -2 tsp chopped mix. Salt to taste Saunf or ajwain- 1 tsp Kasuri methi- 1 tsp Basmati rice- 1 and a half cups Turmeric powder-1/2 tsp Red chilli powder-1/2 tsp Coriander powder-1 tsp Garam masala powder-1/2 tsp Water- 3 cups plus ¼ cup more Coriander leaves- 2 tbsp. chopped Lime juice- 2 tsp, add and serve. | 1. Prepare all the ingredients for the pulao. 2. Heat oil and ghee in a pan, add in the whole spices and shahi jeera, followed by chillies, onions and ginger-garlic, saute well for 3-4 mins. 3. Add little water as needed to make it all soft, add in the tomatoes and salt, ajwain or saunf, kasuri methi, all the masalas, and mix well. 4. Add in the drained, soaked soya wadis, peas, and drained soaked rice and bhunao everything well for 2 mins, add water and mix, simmer and cook in steam until rice gets cooked and absorbs all the flavours and liquid, serve hot, garnished with coriander leaves and add a dash of fresh lime juice while eating. |
Recipe- 5] HARE MASALE WALI SOYA WADI
| Ingredients | Method |
| Soya wadis- 150 gms, soaked in warm water for 12-15 mins. Potatoes-2 medium-sized, peeled and cut into medium cubes. Oil-2 tsp Ghee- 2 tsp Jeera-1/2 tsp Hing-1/4 tsp Boiled Onion paste- 1 cup Green chillies- 2 tsp chopped Ginger-garlic- chilli paste-2 tsp Tomato puree-1/2 cup fresh Salt to taste Spinach puree- 1 and a half cup- blanched and then puree. Coriander powder-1 tsp Cumin powder-1/2 tsp Turmeric powder-1/4 tsp Red chilli powder-1/2 tsp Water-1/4 cup Garam masala powder-1/2 tsp Fried red chilli-1 -2 no for garnish. | 1. Prepare all the ingredients for the Hare Masale Wali Soya Wadi Subzi. 2. Heat oil and ghee in a kadai and add in the hing, jeera, boiled onion paste and ginger-garlic paste, chopped green chillies and cook it all well for 5-7 mins, add a little water as required. 3. Add in the tomato puree, salt and all powdered masalas and soya wadi, potato cubes and bhunao for a few mins, add a little water and cook on a medium flame for 4-5 mins. 4. Now add in the blanched and puree of spinach and mix well. Cook the subzi for 8-10 mins more and add in the garam masala powder, lime juice towards the end and serve hot with our rotis, naans, parathas. |
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