Beef Varuval
All Foods • India
How to Make Soya Varuval (Traditional & Healthy Version)
Soya Varuval is a delicious South Indian snack inspired by the classic Beef Varuval, but made completely vegetarian using soya chunks, which are commonly known as 'soya nuggets' or 'meal maker' in India. Originating from the Chettinad region of Tamil Nadu, Varuval refers to a dry stir-fry cooked with aromatic spices, curry leaves, and a touch of coconut oil for authentic flavor. This vegetarian adaptation preserves the deep, spicy flavors of the original while making it suitable for a wider range of diets, including those who avoid meat for religious or health reasons. The dish is known for its robust masala, featuring freshly ground spices like pepper, fennel, and coriander, which lend an irresistible aroma and taste. Soya Varuval is a popular snack at tea-time, especially during Tamil festivals like Pongal, and is often paired with steamed rice or enjoyed as a standalone protein-rich treat. Its chewy texture and bold flavors make it an excellent party snack or a light meal when you crave something satisfying yet healthy. With easy preparation and wholesome ingredients, Soya Varuval is a must-try for anyone looking to enjoy traditional South Indian flavors in a nutritious form.
Ingredients(for 1 bowl or 1 plate (approx. 150g cooked soya varuval))
- 1 cup Soya chunks (meal maker) (soaked and squeezed)
- 1 medium Onion (finely chopped)
- 1 small Tomato (finely chopped)
- 1 tablespoon Ginger-garlic paste (freshly ground preferred)
- 8-10 leaves Curry leaves (kariveppilai)
- 1 Green chilli (slit) - optional
- 1/4 teaspoon Turmeric powder (haldi)
- 1 teaspoon Red chilli powder (lal mirch)
- 1 teaspoon Coriander powder (dhaniya powder)
- 1/2 teaspoon Fennel seeds (saunf, coarsely crushed)
- 1/2 teaspoon Black pepper powder (kali mirch)
- to taste Salt
- 1 tablespoon Coconut oil (for authentic flavor)
- 2 tablespoons Fresh coriander leaves (chopped) - optional
Instructions
- 1
Soak soya chunks in boiling water for 5 minutes. Drain and squeeze out excess water. Set aside.
5 minutes
Squeeze well to remove all moisture for better texture during frying.
- 2
Heat coconut oil in a kadhai or tawa. Add fennel seeds and let them splutter.
2 minutes
Use coconut oil for genuine Chettinad flavor and aroma.
- 3
Add chopped onion, green chilli, and curry leaves. Sauté until onions turn golden brown.
4 minutes
Cook on medium flame to prevent burning and enhance sweetness.
- 4
Stir in ginger-garlic paste. Sauté until raw smell disappears.
2 minutes
Fresh paste gives a deeper flavor than store-bought.
Why This Dish is Healthy
This Soya Varuval is a smart choice for calorie-conscious eaters, as it replaces red meat with soya, cutting down on cholesterol and saturated fat. The dish is high in protein and fiber, supporting weight management and muscle growth. Using minimal oil and fresh spices ensures maximum nutrition and flavor with fewer calories, making it suitable for diabetic, weight loss, and vegetarian diets.
Soya chunks are an excellent plant-based protein source, making this dish rich in protein and low in saturated fat. It’s also high in dietary fiber, which helps digestion and keeps you fuller for longer. The use of coconut oil provides healthy fats, while spices like turmeric and pepper offer anti-inflammatory and antioxidant benefits. Onions, tomatoes, and coriander add essential vitamins and minerals for overall wellness.
Pro Tips
- 💡Tip 1: Always squeeze soya chunks well to prevent sogginess.
- 💡Tip 2: Use freshly ground pepper and fennel for maximum aroma.
- 💡Tip 3: For extra crunch, air-fry soya chunks before adding to masala.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa before serving to retain texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 320.0 kcal |
