Dt. Natasha Mohan
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Healthy Soya Paneer Recipe | High Protein Delight
Looking for a nutritious and protein-packed meal option? This soya paneer recipe is the perfect solution for fitness lovers, vegetarians, and anyone wanting a healthy twist on traditional paneer dishes. Made from soy milk, this vegan-friendly paneer is rich in plant-based protein, low in fat, and full of flavor.
Why Choose Soya Paneer?
Soya paneer, also known as tofu in many regions, is an excellent alternative to dairy-based paneer. It’s made by curdling fresh soy milk and pressing the resulting curds into a firm block—just like traditional paneer but without animal products. This makes it ideal for vegans, lactose-intolerant individuals, or anyone looking to reduce dairy in their diet.
Benefits of Soya Paneer:
High in Protein: Around 10 grams per 100g serving
Low in Calories: Great for weight management
Rich in Calcium & Iron
Supports Heart Health
Dairy-Free & Vegan-Friendly
With this soya paneer recipe, you not only enjoy delicious taste but also gain essential nutrients for a balanced lifestyle.
Ingredients You’ll Need
Here’s what you need to make this easy and healthy soya paneer recipe at home:
For Making Soya Paneer:
1 liter unsweetened soy milk
2 tablespoons lemon juice or white vinegar
Muslin cloth or fine strainer
Cold water (for rinsing)
For the Soya Paneer Curry (Optional but Recommended):
1 tablespoon oil (olive or mustard)
1 chopped onion
1 chopped tomato
1 teaspoon ginger-garlic paste
½ teaspoon turmeric powder
1 teaspoon coriander powder
Salt to taste
Fresh coriander for garnish
Step-by-Step Soya Paneer Recipe
Step 1: Curdling the Soy Milk
Heat soy milk in a pan until it reaches a gentle boil.
Turn off the heat and slowly add lemon juice or vinegar.
Stir continuously until the milk begins to curdle and separates into whey and curds.
Let it rest for 5 minutes.
Step 2: Straining the Curd
Line a bowl with muslin cloth and pour the curdled mixture into it.
Rinse with cold water to remove the acidic taste.
Squeeze out excess water gently.
Step 3: Pressing the Paneer
Wrap the curds in the muslin cloth and place a heavy object on top.
Let it set for 30–40 minutes.
Unwrap and cut your fresh soya paneer into cubes.
Step 4: Optional – Making the Curry
Heat oil in a pan and sauté onions until golden brown.
Add ginger-garlic paste and chopped tomatoes. Cook until soft.
Mix in the spices and salt.
Add the soya paneer cubes and cook for 5–7 minutes.
Garnish with coriander and serve hot.
Tips to Enhance Your Soya Paneer Recipe
Use fresh soy milk for best results.
Add herbs like mint or spinach to the curdling process for a flavor twist.
Marinate paneer cubes in spices before cooking to enhance taste.
For a low-oil version, bake or air-fry paneer cubes before adding to curry.
Nutritional Value (Approx. per serving)
Calories: 180 kcal
Protein: 12g
Carbohydrates: 6g
Fats: 10g
Fiber: 2g
This makes the soya paneer recipe not just tasty but also highly suitable for meal plans targeting muscle gain, fat loss, or clean eating.
Final Thoughts
This soya paneer recipe is simple, healthy, and perfect for everyday cooking. Whether you’re aiming for a protein-rich diet or exploring vegan alternatives, this dish provides both nutrition and flavor. The best part? You can customize it in countless ways—grill it, stir-fry it, or make a curry. Add this high-protein delight to your weekly meals and enjoy guilt-free indulgence! For a complete health-focused menu, consider pairing it with a weight loss smoothie recipe to boost your energy and stay on track with your fitness goals.
Soya paneer is lower in fat and cholesterol-free, making it a heart-healthy alternative to dairy paneer. It’s also suitable for vegans and lactose-intolerant individuals.
Yes, you can store soya paneer in an airtight container in the fridge for up to 3–4 days. You can also freeze it for longer shelf life.
Absolutely! It’s high in protein and low in calories, which helps in keeping you full longer and supports weight management.
Yes, but ensure the soy milk is unsweetened and additive-free. Fresh homemade soy milk is always preferable for better texture and taste.
You can safely enjoy soya paneer 3–4 times a week as part of a balanced diet.
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