Healthy Soya Granule Stir-Fry: Quick Recipe, Benefits & Calories  

 

Looking for a protein-packed, veggie-loaded meal that’s easy to prepare? This Healthy Soya Granule Stir-Fry is a delicious and nutritious dish perfect for busy weeknights or a wholesome lunch. Let’s dive into the simple recipe, its health benefits, and calorie count.

How To Make Healthy Soya Granule Stir-Fry 

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Ingredients:-

- 50g soya granules  

- 2 tbsp olive oil  

- 1 green chilli (finely chopped)  

- 1 onion (chopped)  

- 1 capsicum (chopped)  

- 1 tomato (chopped)  

- 1 tbsp besan (gram flour)  

- 1 tbsp salt  

- 1 tsp turmeric (haldi)  

- 1 tsp coriander powder (danya)  

- 1 tsp red chilli powder  

- 100g curd (plain yogurt)  

- 1 tsp chaat masala  

Instructions:-

 1. Prep Soya Granules:-

•  Boil soya granules as per package instructions. Drain and squeeze out excess water.  

2. Cook Veggies:-

•  Heat olive oil in a pan. Add chopped chilli, onion, capsicum, and tomato. Stir-fry briefly on low.  

3. Add Spices:-

•  Stir in besan and mix well. Mix in salt and spices. Cook for another 2-3 minutes.  

4. Curd Mixture:-

•  Mix curd and chaat masala in a bowl.  

5. Combine:-

•  Add squeezed soya granules to the pan. Mix thoroughly. Pour in the curd mixture and cook for 2-3 minutes. Serve hot!  

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Health Benefits of Soya Granule Stir-Fry:-

 1. High Protein:-

•  Protein-packed soya granules support vegetarian diets and muscle development. 

2. Fiber-Rich:-

•  Vegetables like capsicum and onion add fiber, aiding digestion and gut health.  

3. Low in Calories:-

•  Olive oil = good fats, besan = gluten-free.  

4. Probiotics:-

•  Curd supports gut health with natural probiotics.  

5. Antioxidants:-

•  Turmeric and spices reduce inflammation and boost immunity.  

Calorie Count:-

A single serving (approx. 1/3 of the recipe) contains:  

- Calories:- 220-250 kcal  

- Protein:- 15-18g  

- Carbs:- 12-15g  

- Fats:- 10-12g

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Conclusion:-

  This Soya Granule Stir-Fry is a balanced meal that’s quick to prepare, budget-friendly, and loaded with nutrients. Whether you’re a fitness enthusiast or simply seeking a healthy dinner option Pair it with roti, rice, or enjoy it solo for a light yet satisfying meal.