Soy Chunks

Name: Soy chunks, also called soya chunks, meat-free chunks or nutrela — dry, bite-sized pieces of textured soy protein, made from defatted soy flour, that rehydrate into chewy, meat-like morsels. They are popular in vegetarian cooking, especially in India.

Description

Soy chunks are made by cooking defatted soy flour under pressure and extruding it, which creates a fibrous, spongy texture, then drying and cutting it. They are sold in dry bags, and when soaked, they swell to two or three times their size, and take on the flavour of curries and sauces. In India, they are an everyday vegetarian protein, called meal maker or nutrela, and are cooked into curries and pulao.

They are a form of textured vegetable protein, and are inexpensive, shelf-stable and high in protein. They have a bland taste when plain, so they need strong seasoning.

Main nutrition value

Soy chunks are very high in plant protein, and provide fibre, iron and calcium, but are a processed form of soy, with the fat removed.

How best to be consumed

Soy chunks need soaking, and then squeezing, before use.

1. Soak in hot water or stock for 10 to 15 minutes until soft, then squeeze out the water.
2. Cook in curries, pulao, biryani, stir-fries and stews, where they absorb the sauce.
3. Marinate with soy sauce, spices and garlic, then pan-fry or bake.
4. Rinse once or twice after boiling, to reduce the beany smell.
5. Store dry in a cool, airtight container.

Overconsumption could cause…

Soy chunks are healthy in sensible amounts, but are processed.

1. Soy allergy, which can be serious in some people, particularly children, so anyone allergic must avoid soy and check labels.
2. Bloating and gas from the fermentable carbohydrates in soybeans, particularly if you are not used to eating them.
3. Possible effects on thyroid medicine absorption, so people taking levothyroxine should leave several hours between it and soy foods, and soy can matter for people with low iodine intake or an underactive thyroid.
4. A lot of salt, oil and spice in rich curries.
5. Digestive upset from eating them in very large amounts, as they are concentrated protein.

GroupsSoy FoodsLegume family

Made fromSoybeans

Related foodsEdamameExtra-Firm TofuFermented TofuFirm TofuMisoNatto

Wikipedia — Textured vegetable protein, used for origin, naming and history: https://en.wikipedia.org/wiki/Textured_vegetable_protein