Want To Add Vegetarian Protein To Your Meals? Try This Creamy Soya Gravy Recipe | Food News

Last Updated:February 19, 2026, 20:29 IST

This easy recipe for a continental soya gravy is creamy and cheesy, and adds 24 grams of protein to your meals.

This creamy soya chunks gravy can be eaten with rice or paratha

Protein is the most loved word on the internet right now. Everyone is trying to consume more protein and sharing ways to sneak it into their meals. Eating protein is important for building and repairing tissues, muscles, bones, skin, and enzymes throughout the body. It produces hormones, antibodies for immunity, and haemoglobin to transport oxygen. Adequate intake supports muscle growth and weight management by promoting satiety, stable blood sugar, and heart health.

In fact, if you do not have enough protein on a regular basis, it can cause weakness, hair loss, and impaired recovery.

For vegetarians, finding good sources of protein that are sufficient can be tough. However, one ingredient that is always a good option is soya chunks. Try this soya chunks recipe by content creator Vavya (@feastlyfit) if you are looking for inspiration.

Health benefits of Soya chunks

Soya chunks, or textured soy protein, are dehydrated soy flour nuggets that pack complete plant-based protein at 52g per 100g, making them ideal for vegetarians who also want to build muscle through all essential amino acids that support growth and repair. They promote heart health, as isoflavones lower LDL cholesterol and blood pressure, slashing cardiovascular risks. For weight management, their low-calorie, high-fibre profile boosts satiety and fat metabolism.

Soya can also aid blood sugar control with a low-glycemic index that stabilises levels, benefiting diabetes management. Rich in calcium, iron, and magnesium, soya chunks strengthen bones, prevent osteoporosis and anaemia, while fibre enhances digestion and combats constipation.

Creamy Coriander Soya Recipe 

Ingredients:

• 80 g soya chunks (dry)
• Water (for boiling + ½ cup extra)
• Salt, to taste
• Black pepper powder, to taste
• 1 tbsp cornflour (or rice flour)
• 1 tbsp coriander powder
• 2-3 tsp Kashmiri red chilli powder
• 1 tbsp oil (divided)
• 1 medium onion, finely chopped
• 3-4 garlic cloves, minced
• 1-inch ginger, grated
• 2-3 green chillies, slit
• 8-10 curry leaves
• 50 g low-fat paneer, crumbled
• 7-8 cashews, soaked
• ½ cup fresh coriander leaves, chopped

Method:

• Boil water with salt, add soya chunks, and cook 6-7 minutes. Squeeze out excess water (keep moist).
• Mix soya chunks with corn flour, coriander powder, and Kashmiri chilli powder. Set aside.
• Heat ½ tbsp oil in a pan. Add coated soya chunks; cook 6-7 minutes until lightly crisp. Add the remaining ½ tbsp oil.
• Add chopped onion, garlic, ginger, green chillies, and curry leaves. Sauté 6-7 minutes until onions soften.
• Blend paneer, soaked cashews, and 250-300 ml water into a smooth paste. Add ½ cup water, blend again, and pour into the pan.
• Season with salt and black pepper. Stir well and simmer.
• Add chopped coriander. Cook 4-5 minutes until creamy. Adjust consistency with water if needed. Serve hot with rice or roti.
• Serve with herb rice or paratha.