Soya is a very underrated and underused protein-packed ingredient. In the current craze to add more protein to the Indian diet, soya is a formidable player. If you have ever tried soya and weren’t an immediate
fan, the chances are that it wasn’t cooked properly.
This thecha soya dish is rustic, protein‑packed and deliciously spicy dish that marries the bold, nutty heat of Maharashtrian thecha with hearty soya chunks. It makes for an ideal choice for anyone seeking flavour and sustenance in one pan.
Thecha is a traditional chutney from Maharashtra made by coarsely pounding roasted peanuts, garlic, green chillies and fresh coriander. Its texture is intentionally coarse, so each bite bursts with crunchy, aromatic flecks.
In this recipe, thecha becomes the flavour engine, coating boiled soya and with roughly 12–15 grams of protein per 100g of soya chunks, the dish supports muscle repair and keeps you full longer, while the peanuts add healthy fats and extra protein.
This recipe was shared by food content creator Vavya (@feastlyfit) on Instagram.
View this post on Instagram
Thecha Soya Recipe
Ingredients:
- Soya chunks: 200 g
- Water: for boiling and cooking
- Salt: 1½ tsp (divided)
- Ginger‑garlic paste: 1 tsp
- Sugar: a pinch
- Peanuts (raw, skinless): ¾ cup
- White sesame seeds: 2 tbsp
- Garlic cloves: 6–8 (adjust to taste)
- Green chillies: 4–6 (adjust for heat)
- Fresh coriander (cilantro): 1 cup tightly packed leaves + extra for garnish
- Oil: 2–3 tbsp (preferably neutral or peanut oil)
- Onions: 2 medium, thinly sliced (one for cooking, one for finishing)
- Coriander powder: 1 tsp
- Red chilli powder: ½–1 tsp (to taste)
- Lemon juice: 1–2 tbsp
- Water: 100–150 ml (as needed)
Method:
- Step 1 — Boil the soya
- Rinse the soya chunks briefly under running water. In a large pan, bring about 1 litre of water to a boil. Add 1 tsp salt, the ginger‑garlic paste, and a pinch of sugar.
- Add the soya chunks, reduce to a gentle boil, and cook for 6–8 minutes until they swell and are tender. Turn off heat and let sit 2 minutes.
- Drain thoroughly in a colander, press lightly to remove excess water, then set aside. Squeeze gently if necessary so they’re moist but not watery.
- Step 2 — Make the thecha paste (coarse)
- In a dry skillet over medium heat, dry‑roast the peanuts, stirring frequently, until golden and fragrant (4–6 minutes). Transfer to a plate to cool. In the same skillet, toast the white sesame seeds for 1–2 minutes until they pop; remove and cool with the peanuts.
- Add 1 tbsp oil to the skillet and reduce heat to low. Lightly sauté the garlic cloves and green chillies for 1–2 minutes—just to take the raw edge off, not to brown deeply. Remove from heat.
- In a food processor or with a mortar and pestle combine the roasted peanuts, sesame seeds, lightly sautéed garlic and chillies, and the fresh coriander leaves. Season with a pinch of salt. Pulse or pound to a coarse, slightly chunky paste; you should still see small pieces for texture (thecha is rustic, not smooth). Set aside.
- Step 3 — Cook the thecha soya
- Heat 1–2 tbsp oil in a wide skillet or kadhai over medium heat. Add one sliced onion and sauté until translucent and just starting to brown at the edges (5–7 minutes).
- Add the boiled soya chunks and toss to combine. Sprinkle coriander powder and red chilli powder over the soya and mix well so spices coat the pieces. Sauté for 2–3 minutes.
- Add a small splash of water (2–3 tbsp) to deglaze and help the soya absorb spices; cover and cook 3–4 minutes, stirring once.
- Lower the heat and add the prepared thecha paste to the pan, stirring gently to combine. Add 50–100 ml water (adjust depending on whether you want a drier dish or light gravy) and simmer on low for 6–8 minutes so the flavours marry. Stir occasionally to prevent sticking; add more water if you prefer more sauce.
- Step 4 — Finish and serve
- Taste and adjust salt and heat. Switch off the flame and squeeze in 1–2 tbsp fresh lemon juice to brighten the flavours.
- Stir in the remaining raw sliced onion (this adds crunch and a fresh bite) and scatter chopped coriander on top.
- Serve hot as a dry sabzi or with a light gravy; it pairs well with bhakri, roti, steamed rice, or as a filling for wraps.
- Tips & Variations
- For extra depth, add a pinch of roasted cumin powder or a tempering of mustard seeds and curry leaves at the beginning.
- To make it quicker, use store‑bought roasted peanuts and skip re‑roasting, but toast sesame seeds briefly for freshness.
- Adjust green chillies and red chilli powder to your heat tolerance; thecha should be robustly flavoured.
- Use textured vegetable protein (TVP) chunks or crumbled soya granules if preferred—adjust boiling time accordingly.
