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A wholesome, protein-packed twist on a classic takeout favorite you can easily make at home!
Introduction: A Comfort Food Reinvented with a Healthy Punch
We’ve all had those cravings—the irresistible aroma of fried rice sizzling in a wok, filled with crisp vegetables and a medley of savory flavors. But what if we told you that you can take this beloved dish to the next level with a delicious and nutritious twist? Enter vegetable fried rice with soya chunks—the perfect combination of comfort, health, and flavor!
If you’re looking to create a dish that’s packed with plant-based protein, fiber, and essential nutrients without compromising on taste, this is it. Whether you’re a busy mom, a student on a budget, or just someone trying to eat healthier, this recipe ticks all the boxes. It’s quick, customizable, and totally satisfying.
Let’s break down everything you need to know about making this mouthwatering and healthy fried rice dish.
Why Soya Chunks? The Secret Ingredient You’ll Love
Soya chunks (also known as textured vegetable protein or TVP) are often underrated, but they’re a plant-based powerhouse. Just 100 grams of soya chunks provide over 50 grams of protein! When rehydrated and cooked properly, they absorb flavors like a sponge and have a meaty texture that can easily fool any non-vegetarian.
Adding soya chunks to vegetable fried rice not only boosts the protein content but also makes it a more filling and balanced meal. They’re also gluten-free and cholesterol-free, making them ideal for a wide range of diets.
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Ingredients You’ll Need
Here’s what you’ll need to make your perfect bowl of vegetable fried rice with soya chunks:
Main Ingredients:
• 1 cup soya chunks (TVP)
• 2 cups cooked rice (preferably a day old for better texture)
• 1 cup mixed vegetables (carrots, beans, peas, bell peppers)
• 1 small onion, finely chopped
• 2-3 cloves garlic, minced
• 1 tsp ginger, grated
• 2 tbsp soy sauce (low sodium if preferred)
• 1 tbsp chili sauce (optional for heat)
• 1 tbsp oil (sesame or vegetable oil)
• Salt to taste
• Pepper to taste
• Spring onions for garnish
Step-by-Step Instructions: Making It Easy and Delicious
Step 1: Prepare the Soya Chunks
Start by soaking your soya chunks in hot water for 10-15 minutes. Once softened, squeeze out excess water and set them aside. This step is crucial to get rid of the raw flavor and ensure they’re tender and juicy.
Pro Tip: You can also boil them in water with a pinch of salt to enhance flavor.
Step 2: Stir-Fry the Veggies
In a large non-stick pan or wok, heat the oil. Add chopped onions, garlic, and ginger. Sauté until fragrant and the onions are translucent. Toss in your mixed veggies and stir-fry on high heat for 4-5 minutes until slightly tender but still crisp.
Keep it colorful! The more variety in your veggies, the more visually appealing and nutritious your dish becomes.
Step 3: Add the Soya Chunks
Now, toss in the soaked and squeezed soya chunks. Stir well to mix with the vegetables. Add a pinch of salt and pepper and let it cook for another 3-4 minutes, stirring occasionally. This helps the soya chunks absorb all the lovely flavors.
Step 4: Rice and Seasoning
Add the cooked rice to the pan. Break up any clumps and mix everything evenly. Pour in the soy sauce and chili sauce (if using). Stir-fry on high heat for 2-3 minutes so the sauces coat the rice evenly.
Step 5: Final Touch
Garnish with fresh spring onions and a dash of pepper. Turn off the heat and serve hot!
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Tips to Make Your Vegetable Fried Rice Even Better
• Use cold rice: Fresh rice can be mushy. Day-old rice gives that perfect non-sticky texture.
• Cook on high heat: Quick stir-frying prevents veggies from overcooking and keeps everything crisp.
• Customize: Add mushrooms, tofu, or even scrambled eggs (if not vegan) to switch things up.
• Meal prep friendly: This dish stays good in the fridge for up to 3 days and makes for a great lunchbox option.
Why This Dish Will Be Your New Favorite
This vegetable fried rice with soya chunks recipe is more than just delicious. It’s:
• Budget-friendly
• Packed with plant-based protein
• Quick to prepare
• Customizable
• Family-friendly
It’s the kind of dish you can whip up after a long day and still feel like you’ve eaten something nourishing. The flavors are bold, the texture is satisfying, and it checks all the boxes for a healthy lifestyle without sacrificing taste.
Perfect For Any Occasion
Whether you’re meal prepping for the week, hosting a vegetarian dinner night, or just want something better than takeout, this dish is a win. It’s also a great way to introduce soya chunks to picky eaters or those hesitant about plant-based protein.
Pair it with a side of spicy chili garlic sauce, a cooling cucumber salad, or even a bowl of soup for a complete meal.
Final Thoughts: Try It, Love It, Share It!
Now that you know how to make vegetable fried rice with soya chunks, it’s time to roll up your sleeves and try it out. You’ll be amazed at how something so simple can taste so good—and be so good for you.
Don’t forget to snap a pic of your creation and share it on Pinterest or Instagram. Use the hashtag #HealthyFriedRiceTwist and tag us—we love seeing your delicious dishes!