If you would like to cut down on meat, you should definitely try soya chunks for protein replacement.
There are plenty recipes on how to cook soya chunks from all over the world. Here, we are going to look at the different ways they are commonly prepared Zambian style.
I will also make some recommendations of some tasty looking soya chunks recipes I have seen on the internet.
Soya chunks cooked with tomato, onion and a mix of vegetables is a very tasty dish.
It’s high in protein and pretty much tastes like meat especially if you prepare it the right way with the right spices.
It’s perfect for vegetarian diets and goes really well with nshima, rice and potatoes.
We will look at:
- Soya Chunks Nutrition Benefits
- Where to buy Soya Chunks
- How to Cooks Soya Chunks Zambian Style
- Other Soya Chunks Recipes
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Soya Chunks Nutrition Benefits
Soya chunks are made from soya beans and they work well as meat substitutes.
According to an article on bbcgoodfood.com , soya is regarded as equal to animal foods in protein quality yet it is thought that plant proteins are processed differently to animal proteins.
For example, experimental studies have shown that soya protein isolates tend to lower cholesterol levels while protein from animal sources can raise cholesterol levels.
Soya chunks are great because they contain a very low amount of fat. The calories come from carbs and protein.
Where to buy Soya Chunks
Soya chunks are sold by different brands in Zambia and you can find them in most supermarkets and local grocery stores.
A popular Zambian brand is Golden Goodness from Seba Foods Zambia which has different types of soya products.
You can also find unpacked ones at food markets like Soweto Market in Lusaka.
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How to Cooks Soya Chunks Zambian Style
Here is one method of how to cook soya chunks Zambian style that is simple, delicious and healthy.
You will need:
A packet of soya chunks (100 grams)
1 medium sized tomato (diced)
1 medium sized onion (chopped)
Bell Peppers (red, green or yellow pepper)
1 beef cube (Knorrox beef cubes)
Seasonings (Steak & Chops Spice and Black Pepper)
1/2 teaspoon turmeric powder
2 tablespoons gravy thickener (Bisto)
1/2 teaspoon red chilli powder (optional)
2 medium sized potatoes
2 medium sized carrots
5 tablespoons of cooking oil
1/2 cup of water
- Peel your potatoes and carrot and cut them into cubes
- Boil the potatoes and carrots for some 5 minutes making sure they are not fully cooked and put them aside
- Place the soya chunks in a bowl and fill it up with enough hot boiling water so that the soya chunks are completely immersed. Close the bowl with a lid. Leave it aside for 20 minutes.
- After soaking in water, the soya chunks would appear bigger in volume. Squeeze all the water from the soya chunks.
- Marinate it with seasonings, chilli powder and salt for 10 minutes.
- Put the cooking oil in a frying pan and fry continuously until they begin to look brownish.
- Add tomatoes, onion and garlic and stir continuously
- Sprinle in the knorrox beef cubes spice and stir
- Add boiled potatoes and carrots and the bell peppers
- Continue to stir until everything mixes well.
- Mix half a cup of water with the gravy thickener, stir the mixture and pour it into your cooking pot of soya chunks
- Cover and cook on low heat for around 10 – 15 minutes or until soya is cooked well and absorbed the beef cubes and thickener flavors. In between, check whether it has got sufficient water and give it a stir.
- Simmer for some 2 minutes
- It is now ready to serve
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Other Soya Chunks Recipes
As I mentioned earlier there are plenty ways of how to cook soya chunks online and some recipes that I personally enjoyed trying out are here
A lot of meat lovers out there have turned vegetarian hence dishes like soya chunks are a great way to replace their protein needs. Soya chunks don not have much flavour in themselves that is why it’s important to add your favorite spices and some vegetable mix. They taste a lot like meat and are a good accompaniment for nshima, rice and potato dishes.
Please leave a comment below if out try this and share your own soya chunks recipes.
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