How to cook soya chunks || 3 ingredients|| on a low budget in Zambia 2021...

soya chunks

🥗Healthier: quinoa

💰Cheaper: chickpeas

Quinoa is a complete protein, while chickpeas are more affordable and nutritious.

soy sauce

🥗Healthier: tamari

💰Cheaper: salt + water

Tamari is gluten-free, while the alternative is a budget-friendly seasoning.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil offers health benefits, while canola is cost-effective.

curry powder

🥗Healthier: garam masala

💰Cheaper: mixed spices

Garam masala has a complex flavor, while mixed spices are often less expensive.

Soak soya chunks in hot water for 15 minutes until softened.

Drain and rinse the soya chunks under cold water.

Heat vegetable oil in a pan over medium heat until shimmering.

Sauté chopped onion, garlic, and ginger until fragrant, about 3-4 minutes.

Add diced bell pepper and cook for another 2-3 minutes until slightly tender.

Stir in chopped tomatoes and cook until they break down, about 5 minutes.

Add the soaked soya chunks to the pan and mix well.

Pour in soy sauce, curry powder, salt, and black pepper; stir to combine.

Cook for 5-7 minutes, allowing flavors to meld.

Add green peas and diced carrots, cooking for an additional 3-4 minutes.

Remove from heat and stir in fresh cilantro and lemon juice before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens