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7 min
27/11/2025
Tofu and soya are not just stars of the grill. They fit perfectly in most cuisines, including Indian curries and dishes. The following dishes are packed with soya chunks or tofu, and taste as seamless as any other meat or paneer-based dish. If Monica (from F.R.I.E.N.D.S) had whipped up some soya manchurian or tofu makhani in that spotless kitchen of hers, Phoebe wouldn’t have been the only one going vegan in the group!
People convert to plant protein for multiple reasons, from ethical needs to dietary requirements. But, with the right dish, flavour might top the list of reasons for converting someone to tofu and soy products. Yes, one great dish can flip the script instantly. The crackling spice of soya manchurian, the layered warmth of soya biryani, the butter-smooth luxury of tofu makhani, and the clean, green comfort of palak tofu show exactly why. These recipes aren’t ‘good for plant-based food’. They’re simply good. They hit every familiar note Indian cooking is loved for – the spice, richness, and balance. Taste them once, and soy and tofu stop feeling like a substitute and start feeling like an upgrade.
Before getting to the dishes, it's worth understanding what makes these ingredients so special. Soya chunks are made from defatted soy flour – the product that remains after extracting oil from soybeans, which is pressure-cooked and dried into small chunks that puff up when soaked in hot water, taking on a chewy, meat-like texture.
This Indo-Chinese dish takes the soya chunks and turns them into crispy, saucy morsels that rival any restaurant version. The chunks are soaked in hot salted water, then squeezed and marinated with cornflour, salt, pepper, and chilli powder. What makes this dish irresistible is the glossy, flavourful sauce that coats each piece. The coated soya chunks are pan-fried, then tossed in a wok with caramelised onions, bell peppers, and spring onions. Then go in the salt, spice, and sauces like soy sauce, which provides good colour.
Traditional keema relies on ground meat for its rich taste and mouthfeel, and soya granules can replicate that to a large extent. You can make everything, from keema parathas to pulao and even the traditional keema curry. The preparation starts with properly softened chunks that are squeezed dry and then either finely chopped or ground down in a food processor to a coarse texture rather than a paste. The cooking technique mirrors traditional keema: aromatic whole spices tempered in oil, followed by caramelised onions, ginger-garlic paste, tomatoes, and a robust spice blend featuring cumin, coriander, garam masala, and Kashmiri chilli powder.
When made with soya chunks, biryani becomes simpler. You can use the laborious ‘dum-style’ cooking pertaining to the meat-based biryanis or go for a quicker version involving a pressure cooker. The key lies in treating the chunks with the same care you'd give meat – marinating them in yoghurt (or dairy-free yoghurt) with spices, then partially cooking them before layering with partially cooked basmati rice.
Soya chunks have a porous texture, which makes them the perfect ingredient to marinate. So making tikkas with boiled soya chunks is a good idea. The marinade is everything here – thick yoghurt (or cashew cream for a vegan version) mixed with tandoori spices, lemon juice, ginger-garlic paste, and a bit of oil. The chunks should marinate for at least 2-3 hours, though overnight yields even better results. When ready to cook, thread them onto skewers alternating with bell peppers, onions, and tomatoes.
Also known as bean curd, tofu is made by curdling fresh soya milk and pressing it into blocks, similar to how paneer is made. This similarity in preparation makes tofu the perfect plant-based substitute for paneer in Indian recipes.
Give tofu the same treatment as paneer in a malai kofta recipe – start by crumbling firm tofu and mixing it with mashed potatoes (in equal parts), cornflour or breadcrumbs, ginger, green chillies, and coriander. Add the usual spices – cumin, coriander, paprika, cinnamon, and garlic. Shape into small balls, shallow fry until golden, and add them to the typical onion-tomato-cashew gravy, towards the end.
Before everything, make sure to press the tofu well to remove excess moisture before marinating. Because tofu is wet, skip the murmura or puffed rice and put the entire focus on minced tofu that is marinated and pan-fried. Toss with the traditional bhel components – sev, diced tomatoes, onions, boiled potatoes, and generous amounts of mint and tamarind chutney.
Tofu, particularly semi-firm tofu, closely mimics the taste and texture of paneer, making it an ideal substitute in dishes like paneer butter masala. Like tofu kofta, cook the tofu cubes in a tomato-based curry. Make sure to marinate the tofu cubes to get the best flavour. Tip: Marinating the tofu with garam masala, paprika, salt, and turmeric before baking for 15-20 minutes at 200°C creates a flavourful base.
The tofu preparation for dishes that use the softer paneer is critical. Boiling tofu in generously salted water keeps it soft while bringing a chewiness akin to paneer's texture. Alternatively, you can marinate and bake the tofu for a firmer texture. Cook the palak or spiced spinach mash as usual, adding it to a pan of sizzling onion, garlic, ginger, and chilli, along with tomatoes.
Soya chunks and tofu aren't just meat substitutes – they're protein powerhouses in their own right, offering complete amino acid profiles, heart-healthy benefits, and sustainable nutrition that align with both health-conscious and environmentally-aware eating. Swap the usual meat and paneer with them, and you can still enjoy your favourites that feel more like upgrades than something you settle for.
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