Apr 14, 2012

Low Fat Soya Chunks Manchurian / Meal Maker Manchurian

This recipe was in the draft for over 4 months..I don’t know why I kept it so long to post..Most probably I forgot about this..Now time for the big reveal..Usually Manchurians are pretty much fatty..They are deep fried and then tossed in a spicy sauce which is so good, but since it is deep fried you can’t dig into it more often..But this one you can eat pretty much daily..YES DAILY..It is a low fat version of the fatty Manchurian, but you don’t need to sacrifice taste to eat healthy. 

And those lovely looking chopstick is given by my sister 'Sindhu'..She bought that from japan..Thanks Sis for that, i love it so much..Now with no more delay off you go to the recipe..


For Soya Chunks:
Soya Chunks / Meal Maker – 3 cups cooked ( Click here to see how to cook soya chunks)
Corn flour / Corn Starch – 3 tblspn
Salt to taste
Sugar – 1 tsp
Ajinomoto a pinch (optional)
Soya Sauce – 1 tsp
Oil- 2 tblspn

For Manchurian Sauce:
Onion – 1 chopped
Ginger – 1 tblspn minced
Garlic – 1 tblspn minced
Green Chilli – 1 chopped
Soya Sauce – 1 tblspn
Tomato Ketchup – 1 tblspn
Vinegar – 1 tsp or to taste
Capsicum / Bell Pepper – 1 small chopped
Cornflour Slurry – 3 tblspn( 1 tblspn cornflour mixed with 2 tblspn of water)
Sugar – 1 tsp
Ajinomoto – 1 tsp
Salt to taste
Spring Onion for garnishing


Take cooked soya chunks in a bowl. Add everything given in the list except oil. Mix well. Heat oil in a non stick kadai. Add the soya chunks mixture and toss well to coat.Cook on high heat for 5 mins till it gets nicely coloured and golden. Remove to a bowl.

Now in the same pan. Add onions, ginger, garlic and green chilli and mix well.

Add in soya sauce, vinegar, tomato ketchup and water and mix well.Bring it to a boil.

Add in the cooked seared soya chunks and mix well.

Add in chopped capsicum too and mix well. Slowly mix in the cornflour slurry and mix well till it gets thick.

Garnish with spring onions and serve.

Take all your ingrediants
Soya Chunks are cooked..Click here to see how to cook soya chunks..
add corn flour, salt, sugar and ajinomoto
add soy sauce
mix well
Heat oil and add soya chunks in it
sear well
remove to a bowl
add onions to the pan
along with ginger and garlic
green chillies
salt, sugar and ajinomoto
soya sauce
tomato ketchup
add water and boil it
add in soya chunks
add capsicum
and corn flour slurry
mix well
add in lots of spring onion
mix well


  1. Manchurian looks yummy dear.


  2. Loved ur step by step pics aarthi.

  3. Mouthwatering here...yummy and protein rich manchurian..

  4. Nice healthy version, looks awesome..

  5. Mmmmm, reminds me of Goa for some reason

  6. wow..this is the first time visiting your and found what i needed.step by step picture of cooking amazing.thanks for your effort.Am going to try this soya manchurian receipe.

  7. Really easier method, Pictorial method is very impressive:)

  8. Great recipe! Amazing, made this one for my dad and he loved it! You are amazing ��

  9. No silly infomercial-hosts, no weird or painful sounding methods, just the simple science behind the secret to fat loss.


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