Super Soya: The Miracle Bean!

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Soya is known as the miracle bean. London-based Parna, a certified nutritionist, and a fitness expert tells us the importance of including soya beans, in some form, in the daily diet of vegetarians, in the weekly column, exclusively in Different Truths.

With the recognition of being an important commercial pulse of the world, the East Asian origin soya beans are coming into many kitchens around the world today. These white, very ordinary looking members of the bean brigade have very rich chemical properties. The soya bean is a powerhouse of antioxidants that can delay aging, repel cancer, regulate blood glucose levels, regulate the bowel and relieve constipation, regulate cholesterol and prevent the onset of osteoporosis.

Soya beans are an excellent source of protein and dietary fibre. Soya beans are packed with energy and promote cardiovascular health too.  Soy protein is the only vegetable with a complete protein. That’s why it is called the“meat of the field” or “meat without bones”. An 100 grams of soya beans can provide around 36 grams of protein. They contain all of the essential amino acids and are therefore an excellent source of protein for vegetarians.

You can consume soya bean protein through various soya bean products like soya milk, soya bean nuggets, soya bean granules, soya bean flour and the whole soya beans.

Today, I am going to present a very simple, easy to make delicious recipe made from soya bean chunks – Chilly Soya!

This is one of my favourites too.

So, first things first, what do we need here?

Ingredients for Chilli Soya Chunks Recipe

  • Soya bean chunks 100 grams
  • Green chillies slit 3
  • Olive oil  2 tablespoons
  • Ginger finely chopped 1 tablespoon
  • Garlic finely chopped 1 tablespoon
  • Onion diced 1 medium
  • Capsicum of any colour diced 1 medium
  • Dark soy sauce 2 1/2 tablespoons
  • Red chilli sauce 1 tablespoon
  • Tomato ketchup 2 tablespoons
  • Salt and pepper as per taste

Then, next, let’s get started with the steps below:


  1. Soak the soya bean chunks in boiling water with a pinch of salt for 10-15 minutes. Then drain them and squeeze to remove excess water. Cut them into halves.
  2. Heat the olive oil in a non-stick pan, add ginger and garlic and sauté for a minute.
  3. Add onion and sauté till it is translucent.
  4. Add capsicum and green chillies and sauté for a minute.
  5. Add soya chunks and cook for five to seven minutes. Add soy sauce, chilli sauce, tomato ketchup, salt and pepper and mix well. Cover and cook on low heat for 10 minutes.
  6. Finally, transfer onto a serving plate and serve hot with rice/roti/tortillas and some greens.

As you enjoy your meal, let me share with you the nutritional facts of this recipe as well. Here you go:

Apart from the many benefits of soya bean, it is also known that soya protein reduces the urinary excretion of calcium, thus having a direct positive effect on our bone health. Hence, we should consume 50-60gm. of soya beans every day in some form or the other.


©Parna Mukherjee

Photos by the author.

#Fitnessandhealth #Soya #ChilliSoya #VegeterianFood #Protein #DifferentTruths

Parna Mukherjee, founder of RitLean, is a mom, certified nutritionist and health coach. She lives in UK and works with health enthusiasts of all age groups all over the world, helping them to set fitness and health goals and achieve them. Her goal is to help people find easy ways to make healthy choices and live a better healthier life.