Soya Dumplings

By: Admin Date: 13-May 2020 Reading Time: 4 Mins

Soya Dumplings are a savory and nutritious snack made with minced soya chunks, vegetables, and a blend of spices, encased in a soft whole wheat or rice flour dough. They can be steamed for a healthier option or pan-fried for a crispy exterior.

For a Serving Size of Two:

Ingredients:

100 grams soya chunks
60 grams whole wheat flour (or rice flour)
1 tablespoon ginger-garlic paste
1 tablespoon finely chopped onions
1 tablespoon finely chopped carrots
1 tablespoon finely chopped capsicum
1 tablespoon finely chopped green beans
1 tablespoon chopped coriander leaves
1 tablespoon soy sauce
1 teaspoon oil
1/2 teaspoon black pepper powder
1/2 teaspoon cumin powder
1/2 teaspoon red chili powder
Salt to taste
Water as needed

Procedure:

Boil soya chunks in water for 5-7 minutes until they become soft. Drain and squeeze out excess water. Finely chop or pulse in a food processor to achieve a minced texture.
In a mixing bowl, combine whole wheat flour with a pinch of salt and enough water to form a smooth, pliable dough. Set aside.
Heat a little oil in a pan and sauté the chopped onions until translucent.
Add the ginger-garlic paste and sauté for another minute. Add the chopped vegetables and cook until they are tender.
Add the minced soya chunks, soy sauce , black pepper powder, cumin powder, red chili powder, and salt. Mix well and cook for a few more minutes. Allow the filling to cool.
Divide the dough into small balls. Roll out each ball into a small circle.
Place a spoonful of the prepared filling in the center of each dough circle. Fold the edges of the dough over the filling to form a pouch. Pinch the edges to seal completely.
Steam the dumplings in a steamer for 10-15 minutes or until they are cooked through.
Alternatively, you can pan-fry them on a non-stick pan with a little oil until they are golden brown and crisp on the outside.
Serve hot with your favorite dipping sauce or chutney.

Nutritional Benefits:

These dumplings offer a great source of plant-based protein from soya chunks, which supports muscle growth and repair.
The mix of vegetables adds essential vitamins and minerals, while the whole wheat or rice flour provides fiber for digestive health.
Spices like cumin, black pepper, and red chili powder enhance flavor and may boost metabolism.
Steaming them preserves the nutrients and keeps them low in fat, while pan-frying gives a satisfying crunch. They make a versatile and wholesome addition to your snack or meal options.

Nutritional Information: