Soya Chunk Sundal
A protein-packed South Indian sundal made with tender soya chunks, tempered with mustard seeds, curry leaves, and fresh coconut. This quick stir-fry offers a deliciously savory, mildly spiced snack that's perfect for evening tea or as a light meal.
For 4 servings
- prep
Soak and prepare the soya chunks.
1.Soak dried soya chunks in 3 cups of hot water for 10 minutes until soft.2.Drain and squeeze excess water from each chunk.3.Rinse once more in fresh water, squeeze again, and set aside. - temper · ~3 min
Make the tempering.
1.Heat oil in a kadai over medium heat until shimmering.2.Add mustard seeds and let them splutter for 30 seconds.3.Add urad dal and cumin seeds; stir until dal turns golden.4.Add dried red chilies and curry leaves; fry for 15 seconds until fragrant. - saute · ~4 min
Saute the aromatics.
1.Add chopped onion and slit green chili to the pan.2.Saute until onions turn translucent and soft, about 4 minutes. - saute · ~5 min
Cook the soya chunks with spices.
1.Add the squeezed soya chunks to the pan and stir gently to combine.2.Sprinkle salt and a pinch of red chili powder; mix well.3.Continue to saute on medium-low heat for 4-5 minutes until the chunks are well coated and lightly toasted.TIPDon't overcook the chunks at this stage; just coat them with spices and heat through. - garnish
Finish and serve.
1.Turn off the heat. Add grated coconut and drizzle lemon juice.2.Toss gently to mix everything well.3.Transfer to a serving bowl and serve warm.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Squeeze the soaked soya chunks thoroughly to remove excess water, preventing a soggy sundal.
- 2Toast the urad dal until golden for a nutty aroma that deepens the tempering flavor.
- 3Use fresh curry leaves for the signature South Indian fragrance; dried ones won't work as well.
- 4Add the coconut after turning off the heat to keep it fresh and not greasy.
- 5For a crunchier texture, pan-fry the soya chunks dry for 1 extra minute after squeezing.
- 6Serve warm immediately, as the texture is best right after cooking.
- 7Make ahead: prep the chunks and tempering separately, then combine and reheat gently.
Adapt it for your goals.
Low-oil
Use a non-stick pan and reduce oil to 1/2 tablespoon; dry-roast the urad dal before adding oil to maintain flavor.
high proteinHigh-protein
Add 1/4 cup boiled chana dal or peanuts along with the soya chunks for an extra protein boost.
jainJain
Skip onion and garlic; add 1/4 teaspoon asafoetida to the tempering for a similar savory depth.
veganVegan
This recipe is already vegan, but ensure the coconut is fresh and not cream-based; skip any optional yogurt garnish.
spicy kerala styleSpicy-kerala-style
Add 1/2 teaspoon crushed black pepper and 1/4 teaspoon turmeric with the chili powder for a Kerala-style heat.
Why this is on our healthy list.
High in Plant Protein
Soya chunks are a complete protein source, providing all essential amino acids, making this dish ideal for muscle repair and satiety.
Rich in Dietary Fiber
Soya chunks and onions contribute fiber that supports digestive health and helps maintain steady blood sugar levels.
Low in Saturated Fat
This dish uses minimal oil and fresh coconut, keeping saturated fat low while still delivering a satisfying mouthfeel.
Contains Antioxidants
Curry leaves and mustard seeds are rich in antioxidants that help combat oxidative stress and inflammation.
Frequently asked questions
Soak them in hot water for exactly 10 minutes; over-soaking makes them mushy, and under-soaking leaves them chewy.
