Soya Chunk and Potato Stuffed Sandwich: A Healthy, Protein-Packed Delight  

Are you looking for a quick, nutritious, and flavorful meal? This Soya Chunk and Potato Stuffed Sandwich is a perfect choice! Packed with plant-based protein, fiber, and spices, it’s ideal for breakfast, lunch, or a snack. 

How To Make Soya Chunk and Potato Stuffed Sandwich

  

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Ingredients:-

- 50g soya chunks (small pieces)  

- 150g boiled potatoes  

- 1 onion, finely chopped  

- 1 tomato, finely chopped  

- 1 capsicum (bell pepper), finely chopped  

- 2 green chilies, finely chopped  

- 1 tbsp turmeric powder  

- 1 tbsp coriander (dhaniya) powder  

- 1 tbsp garam masala  

- 1 tbsp chaat masala  

- Salt to taste  

- 2-3 drops of olive oil  

- 4 bread slices (brown bread recommended)  

Instructions:-

  1. Prep Soya Chunks:- Boil 50g of soya chunks in water for 5–7 minutes. Drain, rinse with cold water, and set aside.  

2. Saute Veggies:- Heat olive oil in a pan. Add green chilies, onion, tomato, and capsicum. Heat on low heat for 2–3 minutes.  

3. Add Soya & Potatoes:- Toss in boiled soya chunks and mashed boiled potatoes. Mix well.  

4. Season:- Add turmeric, coriander powder, garam masala, chaat masala, and salt. Cook for 4–5 minutes on medium flame.  

5. Assemble Sandwich:- Lightly roast bread slices until golden. Place the mixture between two slices, press gently, and serve warm.  

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Healthy Benefits of Soya Chunk and Potato Stuffed Sandwich:-

  

1. High Protein:- Soya chunks are a complete plant protein, ideal for muscle repair and vegan diets.

  

2. Rich in Fiber:- Potatoes and veggies aid digestion and keep you full longer.

  

3. Low in Fat:- Olive oil adds healthy fats, while skipping heavy creams keeps calories in check.

  

4. Immunity Boosters:- Turmeric and spices like garam masala have anti-inflammatory properties.

  

5. Nutrient-Dense:- Capsicum and tomatoes provide vitamins A and C, supporting skin and immunity.  

Calorie Count:-

 Each serving (1 sandwich) contains approximately 250–300 calories, depending on bread type and oil used.  

- Soya chunks:- 160 kcal (50g)  

- Potatoes:- 100 kcal (150g)  

- Brown bread:- 140 kcal (2 slices)  

- Olive oil & spices:- 20–30 kcal.

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Conclusion:-

                           This Soya Chunk and Potato Stuffed Sandwich is a balanced meal that combines taste and nutrition effortlessly. It’s vegan-friendly, budget-friendly, and versatile—swap veggies or adjust spices to suit your palate. Perfect for busy days, post-workout meals, or kids’ lunchboxes, this recipe proves healthy eating doesn’t have to be boring.