HIGH PROTEIN SOYA CHUNK SALAD

If you’re looking for a wholesome, filling, and protein-rich salad that doesn’t compromise on flavor, this High-Protein Soya Chunks Salad is the perfect choice. Tender soya chunks are tossed with fresh crunchy vegetables and coated in a creamy green dressing made with coriander, green chillies, paneer, and curd. The dressing not only adds a burst of freshness but also boosts the protein content naturally, making this salad an excellent option for lunch, post-workout meals, or a light dinner. It’s refreshing, nutritious, and keeps you full for longer.

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes
Servings: 3–4

Ingredients:

For the Salad:

1 cup soya chunks
1 finely chopped onion
1 finely chopped carrot
1 finely chopped cucumber
1 deseeded and chopped tomato
1 tsp black pepper powder
Salt to taste

For the High-Protein Green Dressing:

1 cup fresh coriander leaves
2 green chillies (adjust to taste)
50 gram paneer
½ cup thick curd (hung curd or Greek yogurt works best)
Salt, to taste

Step 1: Prepare the Soya Chunks

Bring water to a boil and add a little salt.
Add the soya chunks and cook for 5-6 minutes until soft.
Drain the water and rinse with fresh water.
Squeeze the chunks well to remove all excess water.
Cut the larger chunks into bite-sized pieces if preferred.

Step 2: Prepare the Green Dressing

In a blender, combine coriander leaves, green chillies, paneer, curd, and salt.
Blend until smooth and creamy.
Add a tablespoon or two of water only if needed to achieve a pourable consistency.

Step 3: Assemble the Salad

In a large mixing bowl, combine the prepared soya chunks, onion, carrot, cucumber, and tomato.
Season with salt and freshly crushed black pepper.
Pour the prepared green dressing over the salad.
Toss gently until everything is evenly coated.
Chill for 10 minutes before serving, if desired.

Serve immediately as a healthy meal, side dish, or protein-rich snack.

Why You’ll Love This Salad

High in plant-based protein from soya chunks.
Protein-rich creamy dressing made with paneer and curd.
Loaded with fresh vegetables for fiber, vitamins, and minerals.
Naturally refreshing and satisfying.
Perfect for meal prep, lunch boxes, or post-workout meals.
No mayonnaise, making it a healthier alternative to creamy salads.

Approximate Nutrition:
(Per Serving) (Based on 4 servings)

Calories: 240 kcal
Protein: 20 g
Carbohydrates: 14 g
Fat: 11 g
Fiber: 5 g
Calcium: Good source (from paneer and curd)

Nutrition values are approximate and may vary depending on the brands and quantities used.

This salad stands out because the green dressing itself contributes a significant amount of protein, unlike most salad dressings that are primarily oil- or mayonnaise-based. Combined with protein-rich soya chunks, it becomes a balanced meal that supports muscle health, promotes satiety, and provides sustained energy.