Dinner Ideas
Air-Fried Soya Manchurian
Crispy air-fried soya chunks tossed in a spicy Indo-Chinese sauce with capsicum, onion and spring onion. All the Manchurian flavour with 23 g of protein.
260
kcal
23g
protein
30g
carbs
5g
fat
Per serving · makes 2 · 30 minutes
Ingredients
- •80 g dry soya chunks, boiled 5 minutes and squeezed very dry
- •15 g cornflour, plus a pinch of salt and pepper for coating
- •1 capsicum (100 g), cut in squares
- •1 onion (80 g), cut in petals
- •30 g spring onion, chopped (keep the greens for the end)
- •15 g garlic and ginger, finely chopped, and 1 green chilli
- •1.5 tbsp soy sauce, 1 tsp chilli sauce, 1 tsp vinegar
- •2 tsp oil (10 g)
Method
- 1.Toss the squeezed soya chunks with the cornflour, salt, pepper and 1 tsp of the oil until every piece is coated.
- 2.Air-fry at 190°C for 12 to 14 minutes, shaking halfway, until crisp. No air fryer: roast on a tray at 220°C for 18 minutes.
- 3.Heat the remaining oil in a pan on high heat. Add the garlic, ginger and chilli for 30 seconds, then the onion, capsicum and spring onion whites for 2 minutes.
- 4.Add the soy sauce, chilli sauce, vinegar and 3 tbsp water. Let it bubble for a minute.
- 5.Add the crispy soya, toss for 1 minute until coated, finish with spring onion greens and serve straight away.
Coach’s note
Squeeze the boiled soya twice, really hard. Dry chunks go crisp in the air fryer, wet ones stay chewy. Toss them with the sauce only at the end so they keep their crunch.
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