Soya Tikka
Makan Tengah Hari • Malaysia
How to Make Soya Tikka (Traditional & Healthy Version)
Soya Tikka is a beloved vegetarian dish that has found its place in Malaysia’s multicultural culinary landscape, blending North Indian origins with local flavors. The dish features marinated soya chunks, grilled to perfection and infused with aromatic spices, herbs, and Malay ingredients like serai (lemongrass) and daun pandan (pandan leaf). Soya Tikka is a popular lunch option, especially among health-conscious Malaysians seeking high-protein, plant-based meals. Its smoky, spicy, and tangy taste appeals to many, making it a staple at vegetarian stalls and festive gatherings. In Malaysia, Soya Tikka is often adapted using local ingredients to create a unique experience. The use of santan (coconut milk) in the marinade adds richness, while fresh coriander and mint give it a vibrant freshness. Served with a side of salad or roti, this dish is perfect for lunch, offering light yet satisfying nutrition. It’s also ideal for those following a vegetarian diet, and its versatility means it can be tailored to suit weight loss, diabetic, or kid-friendly needs. Soya Tikka is a testament to Malaysia’s harmonious blend of cultures, making it a great choice for anyone seeking authentic Malaysian flavors in a healthy format.
Bahan-bahan(untuk 1 plate with 8-10 pieces and salad garnish)
- 1 cup Soya chunks (soya protein)
- 1/2 cup Greek yogurt (low-fat)
- 1 stalk Serai (lemongrass) (finely chopped)
- 1 leaf Daun pandan (pandan leaf) (finely sliced) - pilihan
- 1 tsp Chili powder (cili kering)
- 1/2 tsp Turmeric powder (serbuk kunyit)
- 1/2 tsp Garam masala (North Indian masala)
- 2 tbsp Fresh coriander (daun ketumbar, chopped)
- 1 tbsp Mint leaves (daun pudina, chopped) - pilihan
- 2 tbsp Santan (coconut milk) (optional for richness) - pilihan
- 1 tbsp Lime juice (air limau)
- 1/2 tsp Salt
- 1 tbsp Olive oil (minyak zaitun)
Arahan
- 1
Soak soya chunks in hot water for 5 minutes until soft. Drain and squeeze out excess water.
5 minutes
Ensure soya chunks are fully hydrated for best texture.
- 2
Prepare marinade: mix Greek yogurt, serai, daun pandan, chili powder, turmeric, garam masala, salt, lime juice, coriander, and mint. Add santan for extra richness if desired.
5 minutes
Whisk marinade until smooth for even coating.
- 3
Add drained soya chunks to marinade. Toss well to coat and let rest for at least 10 minutes.
10 minutes
Marinating longer enhances flavor.
- 4
Thread marinated soya chunks onto skewers. Brush lightly with olive oil.
2 minutes
Use metal or bamboo skewers soaked in water to prevent burning.
Kenapa hidangan ini sihat
This Soya Tikka recipe uses minimal oil and incorporates nutrient-dense ingredients like soya chunks, fresh herbs, and yogurt. The grilling method reduces unnecessary fats while retaining maximum flavor and nutrition. It’s suitable for weight management, heart health, and vegetarian diets, making it an ideal lunch choice for Malaysians who want a tasty yet healthy meal.
Soya Tikka is a powerhouse of plant-based protein, making it excellent for muscle repair and satiety. Soya chunks are low in fat, high in protein, and contain essential minerals like calcium, magnesium, and iron. The addition of Greek yogurt and santan gives a boost of probiotics and healthy fats. Spices such as turmeric and coriander offer anti-inflammatory and antioxidant benefits. This dish is balanced in macros and is naturally gluten-free and vegetarian, supporting overall wellness.
Petua
- 💡Tip 1: Marinate soya chunks overnight for deeper flavor.
- 💡Tip 2: Add a pinch of smoked paprika for extra smokiness.
- 💡Tip 3: Serve with tangy yogurt dip to enhance taste and nutrition.
Penyimpanan & hidangan
Store leftover Soya Tikka in an airtight container in the fridge for up to 2 days. Reheat gently in a pan or oven to maintain texture. Avoid freezing as it may affect flavor.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 160.0 kcal |
