Soya Manchurian Recipe

If you love Indo-Chinese food but want a healthier, protein-packed version, this soya Manchurian recipe is about to become your new obsession. With crispy soya chunks tossed in a spicy, tangy sauce, it’s every bit as flavorful as the restaurant version, just lighter, cleaner, and totally guilt-free.

Whether you’re vegetarian, trying to eat more plant-based, or simply craving something deliciously saucy, this recipe will win you over in one bite. Plus, it’s incredibly easy to make at home, no takeout required!

What is soya Manchurian?

Soya Manchurian is a creative Indian spin on Chinese cooking. It combines the classic Manchurian-style sauce (soy sauce, garlic, ginger, and chili) with soya chunks instead of chicken or paneer.

Soya chunks, also called nutrela or textured vegetable protein (TVP), are made from defatted soy flour. They’re rich in protein, about 52 grams of protein per 100 grams and have a satisfying, meaty texture when cooked right.

This dish is perfect if you’re looking for something:

• High in plant-based protein
• Budget-friendly and easy to make
• Customizable (dry or gravy style)
• Family-approved comfort food

Pro Tip: Soya chunks soak up flavor like a sponge, so marinating and seasoning them well makes all the difference!

Types of soya Manchurian

There are two popular versions of this recipe, and both are equally delicious depending on your mood.

Dry soya Manchurian

This version is more like a snack or appetizer. The soya chunks are fried and then tossed in a thick, sticky sauce. It’s great with toothpicks for parties or as a side with fried rice.

Gravy soya Manchurian

This one has a saucier consistency, making it perfect with steamed rice, noodles, or even roti. You simply add cornflour slurry and a little more water to the sauce to make it rich and silky.

Pro Tip: For a balanced meal, pair the gravy version with brown rice or millet noodles to keep it wholesome yet indulgent.

Ingredients you’ll need

Before you start, here’s what to gather. Everything is easily available in most Indian grocery stores.

For the soya chunks

• 2 cups soya chunks (TVP)
• 5 cups water
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon cornflour
• 1 tablespoon all-purpose flour (maida)
• 1/4 teaspoon chili powder
• Oil for frying

For the sauce

• 2 tablespoons oil
• 1 tablespoon finely chopped garlic
• 1 tablespoon chopped ginger
• 1/4 cup chopped spring onions (white part)
• 1/2 cup chopped capsicum (bell pepper)
• 2 tablespoons soy sauce
• 1 tablespoon red chili sauce
• 1 tablespoon tomato ketchup
• 1 teaspoon vinegar
• 1/2 teaspoon black pepper
• 1/4 teaspoon sugar (optional)
• Salt to taste
• 1 teaspoon cornflour mixed in 2 tablespoons water (for slurry)
• Chopped spring onions (green part) for garnish

Pro Tip: Always use low-sodium soy sauce so you can control the salt level. The chili sauce and ketchup already add sodium and flavor.

Preparing the soya chunks

Step 1: Boil and soak

Bring 5 cups of water to a boil in a large pot. Add the soya chunks and let them cook for 8–10 minutes until they puff up.

Drain and rinse them in cold water to remove the raw soy smell. Then squeeze out the excess water completely, the drier the chunks, the crispier they’ll get when fried.

Step 2: Coat and fry

In a bowl, mix soya chunks with salt, pepper, cornflour, all-purpose flour, and chili powder. Add a tablespoon of water if needed to make the coating stick.

Heat oil in a pan and shallow or deep-fry the coated chunks until golden and crispy. Set aside on paper towels to drain excess oil.

Pro Tip: Air-frying or baking also works beautifully if you want to cut down on oil, 180°C (350°F) for about 12–15 minutes will give a nice crunch.

Making the Manchurian sauce

Now for the best part, the sauce that ties it all together.

Step 3: Sauté the aromatics

Heat oil in a wok or pan on medium heat. Add chopped garlic and ginger and sauté until fragrant, about 30 seconds.

Add the white parts of spring onions and cook for another minute until slightly translucent.

Step 4: Add the vegetables and sauces

Toss in the chopped capsicum and stir-fry for 2–3 minutes. Then add soy sauce, red chili sauce, ketchup, vinegar, pepper, sugar, and salt. Stir everything well.

You’ll notice the sauce thickening slightly as it bubbles, that’s when you know the flavors are blending beautifully.

Step 5: Thicken the sauce

Add the cornflour slurry (1 tsp cornflour + 2 tbsp water) and stir continuously until the sauce thickens to your liking.

For dry Manchurian, stop here when it’s glossy and coats the spoon.
For gravy Manchurian, add 1/2 cup water or vegetable stock and cook for another minute.

Step 6: Combine

Add the fried soya chunks and toss until they’re completely coated in sauce.

Sprinkle green onions on top and serve hot!

Serving suggestions

Soya Manchurian pairs perfectly with almost any Indo-Chinese dish. Try these combinations for a full meal:

• Fried rice (especially eggless veg fried rice)
• Hakka noodles
• Steamed jasmine rice
• Garlic noodles or stir-fried vegetables

You can even serve it as a starter with toothpicks and extra chili sauce on the side.

Pro Tip: For a restaurant-style glossy finish, drizzle 1/2 teaspoon sesame oil at the end before serving.

Nutritional benefits

Soya Manchurian isn’t just tasty, it’s surprisingly good for you!

• Protein powerhouse: Soya chunks have 52g protein per 100g, which makes this dish as filling as a chicken meal.
• Rich in iron and calcium: Great for maintaining bone health and preventing fatigue.
• Low in saturated fat: Perfect for anyone cutting down on meat or cholesterol.
• High fiber content: Helps keep you full longer and supports digestion.

In moderation, it’s an ideal blend of comfort and nutrition, especially if you use minimal oil and fresh veggies.

Common mistakes to avoid

Even a great recipe can go wrong with a few simple missteps. Here’s how to avoid them:

• Skipping the rinse: Always rinse boiled soya chunks in cold water to remove the strong bean flavor.
• Overfrying: They can become rubbery if fried too long, aim for light golden.
• Too much salt: Remember soy sauce and ketchup already contain salt.
• Not enough heat: Manchurian sauce needs high heat to caramelize properly and get that restaurant-style sizzle.

Pro Tip: If your sauce ever turns too salty, add a tablespoon of water and 1/4 teaspoon of sugar to balance it instantly.

Variations you’ll love

Want to switch things up? Here are fun twists on the classic soya Manchurian recipe:

Soya Manchurian balls

Blend soaked soya chunks, add grated veggies, form small balls, and fry before adding to the sauce, a more bite-sized version.

Air-fryer version

Skip frying completely by air-frying the marinated soya chunks for 15 minutes at 180°C. Less oil, same crunch!

Soya Manchurian rice bowl

Mix the finished dish with cooked rice for a one-pan meal that’s quick, satisfying, and easy to pack for lunch.

Pro Tip: Add a handful of finely chopped cabbage and carrots to the sauce for extra crunch and color.

Storage and reheating tips

If you’ve got leftovers (lucky you!), here’s how to store them right:

• Refrigerator: Keeps well for up to 3 days in an airtight container.
• Freezer: Store in zip bags for up to 1 month. Thaw overnight before reheating.
• Reheat: Warm gently on a pan with 2 tablespoons water to bring the sauce back to life. Avoid microwaving too long, it can make the chunks chewy.

Pro Tip: Always add a fresh sprinkle of spring onions before serving again to refresh the flavor.

Healthier cooking tips

Want to make your soya Manchurian even lighter? Try these swaps:

• Use air-frying instead of deep-frying.
• Replace maida (all-purpose flour) with whole wheat flour or rice flour.
• Use homemade sauces to cut preservatives.
• Reduce oil by sautéing in a non-stick wok or using cooking spray.

According to a 2024 study in the Journal of Food Science, air-fried foods can reduce oil absorption by up to 70% while maintaining crisp texture, a win-win for health-conscious foodies!

Soya Manchurian recipe (quick recap)

Prep time: 20–25 minutes
Cook time: 20 minutes
Total time: 45 minutes
Yield: Serves 3–4

Ingredients

• 2 cups soya chunks
• 4–5 cups water
• 4 tbsp cornflour (divided)
• 2 tbsp all-purpose flour
• 1 tsp salt
• 1/2 tsp pepper
• 1/4 cup chopped capsicum
• 1 tbsp chopped garlic
• 1 tbsp chopped ginger
• 2 tbsp soy sauce
• 1 tbsp red chili sauce
• 1 tbsp ketchup
• 1 tsp vinegar
• 1 tsp sugar
• Oil as needed
• Spring onions for garnish

Instructions

1. Boil, rinse, and squeeze soya chunks.
2. Coat in flour mix and fry until golden.
3. Sauté garlic, ginger, and onions in oil.
4. Add capsicum and sauces, stir-fry briefly.
5. Thicken with cornflour slurry.
6. Toss fried chunks, mix well, and serve hot.

FAQs

Final thoughts

This soya Manchurian recipe is the perfect balance of flavor, texture, and nutrition. It’s spicy, tangy, and unbelievably satisfying, yet high in plant-based protein and low in fat.

Once you’ve tried making it at home, you’ll never need restaurant takeout again. So next time that craving hits, grab your wok, turn up the heat, and let the sizzling magic begin.

Pro Tip: Double the batch, it disappears faster than you think!

Soya Manchurian Recipe

0

from

0

votes

Course: Appetizer, Side DishesCuisine: Indonesian, ChineseDifficulty: Easy

Servings

1

serving

Prep time

15

minutes

Cooking time

20

minutes

Calories

220

kcal

This Soya Manchurian Recipe is a quick, protein-rich twist on the classic Indo-Chinese favorite. Crispy soya chunks are tossed in a spicy, tangy sauce made with garlic, soy sauce, and chili for the ultimate comfort food. Perfect as a light meal or a side dish with fried rice or noodles.

Ingredients

• For the soya chunks

• ½ cup soya chunks (TVP)

• 1¼ cups water

• ⅛ teaspoon salt

• ⅛ teaspoon black pepper

• ¼ tablespoon cornflour

• ¼ tablespoon all-purpose flour (maida)

• Pinch of chili powder

• Oil for frying (about 1 tablespoon)

• For the sauce

• ½ tablespoon oil

• ½ teaspoon finely chopped garlic

• ½ teaspoon chopped ginger

• 1 tablespoon chopped spring onion (white part)

• 2 tablespoons chopped capsicum (bell pepper)

• ½ tablespoon soy sauce

• ½ tablespoon red chili sauce

• ½ tablespoon tomato ketchup

• ¼ teaspoon vinegar

• Pinch of black pepper

• Pinch of sugar (optional)

• Salt to taste

• ¼ teaspoon cornflour mixed in ½ tablespoon water (for slurry)

• Chopped spring onions (green part) for garnish

Directions

• Boil the soya chunks
  Bring water to a boil, add soya chunks, and cook for 8–10 minutes. Rinse in cold water and squeeze out excess moisture.
• Coat and fry
  Toss the soya chunks with salt, pepper, cornflour, maida, and chili powder. Shallow fry until golden and slightly crispy. Set aside.
• Prepare the sauce
  Heat oil in a pan, sauté garlic and ginger for 30 seconds. Add spring onion whites and capsicum, and stir-fry on high heat for 1–2 minutes.
• Add sauces and seasonings
  Mix in soy sauce, chili sauce, ketchup, vinegar, pepper, sugar, and salt. Stir well and cook for another minute.
• Thicken and toss
  Add the cornflour slurry, stir until the sauce thickens, then toss in the fried soya chunks until evenly coated.
• Garnish and serve
  Sprinkle chopped green onions and serve hot with fried rice, noodles, or on its own as a high-protein snack.