Crispy Soya Chunks Manchurian: A Healthy & Delicious Recipe
40 minutes
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About Crispy Soya Chunks Manchurian: A Healthy & Delicious Recipe
Craving Manchurian but want a healthier option? This Crispy Soya Chunks Manchurian recipe is your answer! Packed with protein-rich soya chunks, vibrant capsicum, and aromatic ginger-garlic, it's a flavour explosion in every bite. This guilt-free dish is perfect for lunch, dinner, or a satisfying snack.The soya chunks are perfectly coated in gram flour for a delightful crunch, and the savory sauce is balanced and delicious. Easy to make with pantry staples, this recipe is a fantastic way to enjoy a classic dish with a healthy twist.Get ready to impress your family and friends with this simple yet impressive vegetarian recipe. It's quick, it's easy, and it's undeniably delicious!
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Recipe Time & More
Prep10 minutes
Cook30 minutes
Total40 minutes
Ingredients
For the Soya Chunks
- 200 gm Soya Chunks soaked in warm water for at least 30 minutes, then boiled until tender
- 4 tbsp Gram Flour besan
- 2 tbsp Oil for coating soya chunks
For the Manchurian Sauce
- 1 Bell Peppers finely chopped, medium-sized
- 1/2 cup Spring Onion finely chopped, separate white and green parts
- 1 tbsp Ginger Garlic Paste
- 2 tbsp Corn Flour
- 1/4 cup Water for cornflour slurry
- 1.5 tsp Salt adjust to taste
- 1/2 tsp Pepper black, ground
- 2 tbsp Soy Sauce
- 1 tbsp Chilli Sauce or to taste
- 1 tbsp Tomato Ketchup optional
- 2 tbsp Oil for cooking the sauce
Instructions
Prepare the Soya Chunks
- Boil the soya chunks until tender. Drain well and set aside.
- In a bowl, combine the boiled soya chunks, gram flour, and 2 tbsp oil. Mix thoroughly to coat the soya chunks evenly.
- Air fry the coated soya chunks at 180°C (350°F) for 8-10 minutes, or until golden brown and crispy. Set aside.
Make the Manchurian Sauce
- Heat 2 tbsp oil in a wok or large pan over medium heat. Add the white parts of the spring onions and sauté for a minute until slightly softened. Add ginger-garlic paste and sauté for another minute until fragrant.
- Add the chopped capsicum and sauté for 2-3 minutes until slightly tender-crisp.
- In a small bowl, whisk together the cornflour and water to create a smooth slurry. Pour this slurry into the pan with the vegetables.
- Stir continuously until the sauce thickens slightly, about 2-3 minutes.
- Add soy sauce, chili sauce, tomato ketchup (optional), salt, and black pepper. Stir well to combine. Simmer for another 2-3 minutes, allowing the sauce to thicken further. Add a little water if the sauce is too thick.
Combine and Serve
- Add the air-fried soya chunks to the sauce. Gently toss to coat the chunks evenly.
- Cook for another 3-5 minutes, allowing the flavors to meld. Taste and adjust seasonings as needed.
- Garnish with the green parts of the spring onions and serve hot with steamed rice or noodles.
Recipe Notes
Expert Tips for the Best Soya Chunks Manchurian
- For extra crispy soya chunks, you can double-fry them. After the first air frying, let them cool slightly before air frying again for another 3-5 minutes.
- If you don't have an air fryer, you can pan-fry the soya chunks in oil over medium heat until golden brown and crispy.
- Adjust the amount of chili sauce according to your spice preference. For a spicier Manchurian, add more chili sauce or some finely chopped chilies.
- Feel free to experiment with other vegetables. Add finely chopped carrots, broccoli, or mushrooms for added flavor and nutrition.
Recipe Video
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Recipe Nutrition
Calories: 62kcalCarbohydrates: 14gProtein: 2gSodium: 1710mgFiber: 2gSugar: 4g
Richa Gupta
Articles: 214
5 Comments
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This is exactly what I was looking for!
This looks perfect! Thanks for posting.
What a great recipe! Thanks for sharing.
This is a fantastic recipe! Thanks for sharing.
Addition of gramflour and usage of Soya chunk as completely given a new twist to the traditional oily and greasy Manchurian recipe. I would try this. But if we are not using air fryer then Do we have to deep fry it or is there any other method?