Soya Tikka Chilly Bites

Calories

170 kcal

Instructions:

1. Marinate the Soya:
Mix hung curd with spices, lemon, and ginger-garlic paste. Add squeezed soya chunks and let them marinate for 30 mins (or overnight if prepping ahead).

2. Pan Roast the Tikka:
Heat a grill pan or iron tawa, brush with ghee, and roast the marinated soya until slightly golden and crisp.

3. Make the Chilly Sauce:
In the same pan, add a little more ghee. Sauté onions, green chili, capsicum, and ginger-garlic paste. Add soy sauce, tomato chutney, and a splash of water. Toss the cooked soya into this mixture. Let it coat well. Add corn slurry only if needed.

4. Finish & Serve:
Garnish with coriander or green onions. Serve hot with millet roti, brown rice, or eat as is with toothpicks for a fun appetizer!

Health Benefits:

Complete Vegetarian Protein: Soya is a dense plant protein source ideal for muscle repair and fullness.

Low-Oil, High Flavor: Uses minimal ghee instead of deep-frying or cornflour-heavy batter.

Good for Digestion: Ginger, garlic, and green chilies help with gut health and metabolism.

Perfect for Weight Loss & PCOS Diets: High in satiety, low GI, and dairy-optional.

Ingredients

For Soya Tikka:
1 cup soya chunks (soaked in hot water for 15–20 mins, squeezed)
½ cup low-fat hung curd
1 tsp ginger-garlic paste
½ tsp turmeric
1 tsp kashmiri red chili powder
½ tsp roasted jeera powder
1 tsp lemon juice
Salt to taste
Pinch of Amchur Powder
For Chilly Sauce Stir-fry:
1 tsp ghee or cold-pressed oil
1 small onion, diced
1 small capsicum, diced
1–2 green chilies, slit
1 tsp ginger-garlic paste
1 tsp soy sauce
1 tbsp homemade tomato chutney or ketchup
Optional: ¼ tsp cornstarch slurry (for a thicker glaze)
Fresh coriander or spring onion greens for garnish