This high-protein roasted soya chunks salad is packed with flavor, made with pan-fried soya chunks, and vegetables tossed in a creamy Greek yogurt dressing. It's easy to make, nutrient-dense, and rich in protein and fiber.
This soya chunks salad with green yogurt dressing is hearty, refreshing, and high in protein, and comes together in under 30 minutes. Made with crunchy lettuce, onions, fresh tomato, cucumber, and perfectly pan-fried or air-fried soya chunks, all topped with a good drizzle of creamy Greek yogurt dressing. You may also like my soya chunks biryani recipe.
If you enjoy high-protein salads, then check out Indian style tofu salad, paneer salad, and chickpea salad with yogurt dressing.
Tip: You can make this recipe vegan by using extra-firm tofu or soaked cashews instead of paneer and vegan yogurt instead of Greek yogurt.
Ingredients
- Soya Chunks: For best results, use Nutrela soya chunks. I used regular-sized soya chunks; you may also use mini soya chunks. To spice it, I used spices like turmeric, red chili powder, roasted cumin powder, garam masala, and salt.
- Veggies: I used onions, tomatoes, cucumber, and romaine lettuce.
- Green Greek Yogurt Dressing: Greek yogurt (hung curd), paneer, coriander leaves, garlic, lemon juice, extra-virgin olive oil, seasonings like salt, and pepper. You may also add some mint leaves while blending.
- Seeds: I used pumpkin and sunflower seeds.
How to Make Roasted Soya Chunks Salad
Soak 1 cup of soya chunks in 2 cups of hot water with a little salt for about 15 minutes; they will swell up and get soft. After soaking, drain and gently squeeze out the excess water from the soya chunks.
In a pan, add 1 teaspoon of oil. Once it's hot, add soya chunks, ½ teaspoon of red chili flakes, ¼ teaspoon of turmeric powder, ¼ teaspoon roasted cumin powder, ¼ teaspoon garam masala, salt, to taste. Sauté about 2-3 minutes or until you see some brown spots and are crispy. Remove and keep them aside. You can also air fry them at 350°F (180°C) for 10–12 minutes.
In a blender, add ¼ cup Greek yogurt (hung curd), ¼ cup of soft paneer, ¼ cup coriander leaves, 1 garlic clove minced, 1 tablespoon lemon juice, 1 tablespoon extra-virgin olive oil, and salt and pepper to taste. Blend to a smooth puree.
Note: If you don't like paneer, you can add 6-8 soaked cashews instead.
In a large mixing bowl, add 1 cup of chopped romaine lettuce, ½ cup diced onions, ½ cup diced cucumber, ½ cup halved cherry tomatoes, roasted soya chunks, 1 tablespoon of pumpkin seeds, and 1 tablespoon sunflower seeds.
Next, pour the dressing over the salad, just before serving, and toss everything well. Garnish with coriander leaves.
Serve immediately. So good!
Serving Suggestions
This Indian style roasted soya chunks salad pairs well with Indian meals like plain paratha and curries like palak paneer and dal fry.
You can also serve with avocado chutney sandwich or soups like creamy mushroom soup, or creamy tomato soup.
Expert Tips
- Soak the soya chunks until soft, then squeeze out excess water to keep the salad fresh.
- Roasting soya chunks enhances their flavor, gives them a firmer and chewier texture, and helps them better absorb spices, making them tastier and less bland.
- Leftover salad can be stored up to 2 days in the fridge in airtight containers.
Variations & Substitutions
- More Veggies: You can add other veggies of your choice, like avocado, sweet corn, red cabbage, shredded carrots, or boiled sweet potatoes.
- Dont have paneer: If you don't have paneer, replace it with extra-firm tofu or soaked cashews.
- No Greek Yogurt: If you don't have Greek yogurt at home, take regular homemade yogurt, pour it into a muslin cloth, and drain the whey for 30 minutes above the kitchen sink. Check out the detailed recipe on how to make hung curd at home. I do not recommend using regular curd.
- Nuts & Seeds: You can add nuts like almonds, walnuts, and seeds such as flax or hemp seeds for added crunch and nutrition.
- Protein: You can add boiled black chickpeas or boiled white chickpeas for an extra boost of protein.
More Indian Salad Recipes
Soya Chunks Salad Recipe
Ingredients
For Soya Chunks
- 1 cup soya chunks (Nutrela brand)
- 2 cups hot water for soaking
- 1 teaspoon oil
- ½ teaspoon red chili powder
- ¼ teaspoon turmeric powder
- ¼ teaspoon roasted cumin powder
- ¼ teaspoon garam masala
- salt to taste
For the dressing
For veggies
- 1 cup romaine lettuce roughly chopped
- ½ cup onion diced
- ½ cup cucumber diced
- ½ cup cherry tomatoes halved
- 2 tablespoons coriander leaves finely chopped
Seeds & Nuts
- 1-2 tablespoons pumpkin seeds
- 1-2 tablespoons sunflower seeds
Instructions
- Soak 1 cup of soya chunks in 2 cups of hot water with a little salt for about 15 minutes, they will swell up and get soft. After soaking, drain and gently squeeze out the excess water from the soya chunks.
- In a pan, add 1 teaspoon of oil. Once it's hot, add soya chunks, ½ teaspoon of red chili flakes, ¼ teaspoon of turmeric powder, ¼ teaspoon roasted cumin powder, ¼ teaspoon garam masala, salt, to taste. Sauté about 2-3 minutes or until you see some brown spots and crispy. Remove and keep them aside. You can also air fry them at 350°F (180°C) for 10–12 minutes.
- In a blender, add ¼ cup Greek yogurt (hung curd), ¼ cup of soft paneer, ¼ cup coriander leaves, 1 garlic clove minced, 1 tablespoon lemon juice, 1 tablespoon extra-virgin olive oil, and salt and pepper to taste. Blend to a smooth puree.Note: If you don't like paneer, you can add 6-8 soaked cashews instead.
- In a large mixing bowl, add 1 cup of chopped romaine lettuce, ½ cup diced onions, ½ cup diced cucumber, ½ cup halved cherry tomatoes, roasted soya chunks, 1 tablespoon of pumpkin seeds, and 1 tablespoon sunflower seeds.Next, pour the dressing over the salad, just before serving, and toss everything well.
- Garnish with coriander leaves. Serve immediately. So good!
Notes
Expert Tips
- Soak the soya chunks until soft, then squeeze out excess water to keep the salad fresh.
- Roasting soya chunks enhances their flavor, gives them a firmer and chewier texture, and helps them better absorb spices, making them tastier and less bland.
- Leftovers can be stored up to 2 days in the fridge in airtight containers.
Variations & Substitutions
- More Veggies: You can add other veggies of your choice, like avocado, sweet corn, red cabbage, shredded carrots, or boiled sweet potatoes.
- Dont have paneer: If you don't have paneer, replace it with extra-firm tofu or soaked cashews.
- No Greek Yogurt: If you don't have Greek yogurt at home, take regular homemade yogurt, pour it into a muslin cloth, and drain the whey for 30 minutes above the kitchen sink. Check out the detailed recipe on how to make hung curd at home. I do not recommend using regular curd.
- Nuts & Seeds: You can add nuts like almonds, walnuts, and seeds such as flax or hemp seeds for added crunch and nutrition.
Nutrition
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