10 best vegan soya mince recipes South Africa

10 best vegan soya mince recipes South Africa

Soya mince is a popular healthy alternative for meat as it is just as rich in protein as meat but comes with less harmful effects. Vegans and vegetarians can use soya mince to prepare dishes that traditionally include meat such as meatballs, kebabs, and burgers. Below are a few soya mince recipes you should try.

10 best vegan soya mince recipes South Africa
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soya mince recipes
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how to make soya mince

READ ALSO: Banting chicken recipes

Most soya mince dishes are easy to prepare and require readily available ingredients. Soya mince meals are healthy and delicious. Here are steps on how to make soya mince dishes.

Soya mince recipes

1. Soya mince curry

10 best vegan soya mince recipes South Africa
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Soya mince curry is the most popular of all the soya recipes. Below are steps on how to cook soya mince curry.

Ingredients

  • Two tablespoons of olive oil
  • One onion, finely chopped
  • Two green chilies, finely chopped
  • Four garlic cloves, finely chopped
  • 200 g soya mince
  • ½ teaspoon of turmeric
  • 1 tablespoon of tomato paste
  • ½ teaspoon of chili powder
  • ½ teaspoon of ground cumin
  • 2 cups hot water
  • Fresh coriander leaves

Instructions

  1. Heat (medium heat) the oil in a pan and add onions, green chilies, and garlic. Cook for 2 minutes.
  2. Add the soya mince, turmeric, ground cumin, chili powder, and tomato paste and mix well. Let the mixture cook for 2 minutes.
  3. Pour the hot water into the soya mixture and let simmer until thick.
  4. Sprinkle coriander leaves and serve hot.

2. Soya mince balls

10 best vegan soya mince recipes South Africa
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Soya mince balls are much like meatballs. The dish is delicious and simple to make.

Ingredients

  • 2 cups boiling water
  • 225g soya mince
  • 1 3/4 tablespoons soy sauce
  • 2 tablespoons vegetable oil
  • One onion, finely chopped
  • One tablespoon finely chopped fresh red chili pepper
  • One tablespoon freshly minced ginger
  • One tablespoon freshly minced garlic
  • One tablespoon freshly chopped coriander
  • Freshly chopped basil
  • 75g whole meal breadcrumbs
  • One egg, beaten
  • Three tablespoons wholemeal flour (optional)
  • freshly ground black pepper
  • Salt

Directions

  1. Preheat oven to 220 C
  2. Soak the soya mince in hot water and soy sauce until rehydrated.
  3. In a pan, heat the vegetable oil over medium-low heat and add onions. Cook the onions for about 8 minutes or until soft then add chili peppers, garlic, and ginger. Cook for 3 minutes.
  4. Use a fork to stir the coriander and basil into the mince. Add the breadcrumbs and beaten egg. Add the onion mixture into the mince and stir till well mixed
  5. Scoop two tablespoons of the mixture into a ball and place on the baking tray.
  6. Bake the soya mince balls in the preheated oven for ten minutes, turn and bake again for 10 minutes to ensure the balls are evenly and thoroughly browned.
  7. Serve hot with spaghetti or any other preferred dish.

3. Vegetable fry soya mince

10 best vegan soya mince recipes South Africa
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If you are looking for a quick, tasty meal, this is the recipe for you. The dish can serve as the main dish when combined with rice

Ingredients

  • 200 gms Soya mince
  • 2 cups hot water
  • Two tablespoons olive oil
  • Three onions finely chopped
  • Two tomatoes finely chopped
  • Two green chilies finely chopped
  • One teaspoon of cumin seeds
  • Two teaspoons of coriander powder
  • 1/2 teaspoon of garam masala powder
  • 1/4 teaspoon of turmeric powder
  • Salt
  • Fresh coriander leaves

Directions

  1. Soak the soya mince in hot water for a few minutes to rehydrate it while you prepare your other ingredients.
  2. Heat (medium heat) the oil in a pan and add cumin seeds. Add onions and green chilies once the cumin seeds start to splutter and cook for 3 minutes or until soft.
  3. Drain the water from the soya mince. Add the soya mince to the onion and green chili mixture and stir. Add the tomatoes and mix well till they are well cooked.
  4. Add the remaining spices and stir. Taste and if necessary adjust the seasoning according to your preference. Let the dish cook covered for five minutes.
  5. Garnish soya mince dish with coriander leaves and serve hot.

READ ALSO: Banting bread recipes

4. Soya mince wraps

10 best vegan soya mince recipes South Africa
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Wraps are great for snack time. They are fun to make and very tasty. Use this guide on how to cook soya mince wrap.

Ingredients for filling

  • 200g soya mince
  • 2 cups of water
  • 1/4 a cup of peas
  • Two chopped onions
  • Two teaspoons ground garlic
  • Two teaspoons ground ginger
  • One teaspoon turmeric powder
  • Two green chilies finely chopped
  • 1/2 teaspoon red paper powder
  • Salt
  • Fresh coriander

Ingredients for wrap

  • 1 cup all-purpose wheat flour
  • 1 teaspoon salt
  • One tablespoon butter
  • Water

Instructions

  1. Mix the wheat flour, salt, and butter in a bowl.
  2. Add water to the mixture slowly and knead into a stiff dough. Put the dough aside.
  3. Boil the 2 cups of water, add salt and soak the soya granules for 8 minutes. If fresh, boil the peas for 20 minutes and put them aside.
  4. Heat oil in a pan, under medium-low heat and cook the cumin seeds. Once they start to splutter add garlic, green chilies papers, and onions to the oil. Let the mixture cook for 7 minutes.
  5. Add turmeric powder to the mixture.
  6. Drain the water from the soya granules. Add the granules to the mixture. Stir till well mixed.
  7. Let the mixture simmer for 10 minutes. Turn off the heat and let the filling cool.
  8. Knead your dough again, and divide it into equal portions. Roll a portion into a circle and heat it over medium heat in a pan. Cook each portion until the sides have golden brown spots.
  9. Fill the wrap with two tablespoons of the soya mince filling. You can also add other toppings such as avocado, lettuce or cabbage leaves, coriander, peanuts, and mayonnaise.
  10. Serve hot.

5. Soya mince with nodules

10 best vegan soya mince recipes South Africa
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Do you want to know how to cook soya mince dishes in less than 10 minutes? Well, the soya mince recipe below is easy and quick to prepare.

Ingredients

  • Flat Noodles boiled
  • 200g Soy mince soaked and drained
  • Oil 4 tablespoons
  • Two finely chopped onions
  • One thickly chopped onion
  • Garlic chopped
  • Two teaspoons dark soy sauce
  • One teaspoon Sweet chili sauce
  • 2 cups Vegetable stock
  • Salt to taste
  • One teaspoonful Cornflour
  • 2 Spring onions with greens
  • 1/2 teaspoon Crushed red chilies

Instructions

  1. In two separate pans, heat two full tablespoons of oil over medium heat. In one of the pans add the two finely chopped onions and three teaspoons of garlic, and sauté.
  2. To the second pan add the thickly chopped onion and a teaspoon of garlic and sauté.
  3. Add the soya mince to the onions in the first pan once they turn golden brown. Stir and add the dark soy sauce, sweet chili peppers and half a cup of vegetable stock and mix well.
  4. Add the flat noodles to the second pan. Sprinkle salt to taste and add 1/2 a cup of vegetable stock and stir.
  5. Mix corn flour and half a cup of vegetable stock until smooth.
  6. To the noodles add sliced spring onion bulbs
  7. Chop the spring onion stems and greens and add them to the soya mince with 1/2 cup of vegetable stock and mix. Add 1/2 teaspoon of crushed peppers, the cornflour mix, salt, and a little water. Cook for 5 minutes or a till thick.
  8. Serve the noodles on a plate and pour the soya mix granules over them. Enjoy.

6. Spicy fried soya mince

10 best vegan soya mince recipes South Africa
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Here is how to make soya mince spicy and flavorful.

Ingredients

  • 200g Soya mince
  • 2 cups of water
  • One finely chopped Onion
  • 3 Cloves of garlic, crushed
  • Three chilies
  • One teaspoon sesame seed
  • One teaspoon cumin seed
  • One teaspoon smoked paprika
  • Two teaspoons tomato paste
  • Two teaspoons soy sauce
  • One tablespoon mixed herbs( garam masala is also appropriate)
  • Two tablespoons vegetable oil
  • One handful frozen peas.

Directions

  1. Mix the soy sauce, tomato paste, herbs, and paprika in boiled water and pour it over the soya mince.
  2. Over medium-low heat, fry the onions till they turn golden brown. Add garlic, chilies, sesame and cumin seeds. Cook for 3 minutes then add the soya mince
  3. Add the peas, fry for a few minutes and serve hot.

7. Soya mince sandwich

10 best vegan soya mince recipes South Africa
soya mince recipes
how to cook soya mince
how to make soya mince

Sandwiches are fantastic snacks for any time of day. Soya mince sandwiches are tasty and easy to make. Here is how to make soya mince sandwiches.

Ingredients

  • Sliced bread
  • 200g soya mince
  • One sliced onion
  • One capsicum, chopped
  • One tsp green chilies, chopped
  • 1 tbsp - oil
  • low-fat cheese slices
  • Tomato ketchup
  • Salt

Instructions

  1. Soak the soya mince in water to rehydrate.
  2. In a pan, fry the garlic and green chilies in oil for 3 minutes. Add the onion and capsicum and fry for 7 minutes.
  3. Add the soya mince and stir. Add salt to taste and cook for 3 minutes.
  4. Toast the bread slices as desired. Spread ketchup and the cooked soya mince on a toasted slice and then add a cheese single. Cover the slice with another toasted slice. Repeat the same for all the bread singles.
  5. Toast the bread over low heat till the cheese melts.
  6. Serve the soya mince sandwich with ketchup or any other sauce of choice.

READ ALSO: Banting green list recipes

8. Soya mince cabbage rolls

10 best vegan soya mince recipes South Africa
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Ingredients

  • 1 cup uncooked brown rice
  • 150ml water
  • 200g soya mince
  • 2 cups boiling water
  • 600ml tomato soup
  • 2 cups water
  • One large head cabbage
  • One tablespoon vegetable oil
  • One large onion, chopped
  • 1/2 carrot, grated
  • 1/2 red pepper, diced
  • Three cloves garlic, finely chopped
  • One tablespoon white wine
  • One tin whole peeled plum tomatoes, drained, juice reserved
  • One egg, lightly beaten
  • 75g frozen peas
  • Two pinches cayenne pepper
  • 1/2 teaspoon onion powder
  • One teaspoon garlic powder
  • 1/2 teaspoon dried basil
  • 3 drops hot red pepper sauce
  • Cocktail sticks
  • Salt and pepper to taste

Directions

  1. Heat 2 cups of water with a pinch of salt, add the rice and let simmer for 40 minutes or until soft.
  2. Soak the soya mince in the boiling water for 5 minutes. Drain the water.
  3. Add the cooked rice to the soya mince.
  4. Preheat oven to 180 C.
  5. Mix the tomato soup and a cup of water in a bowl
  6. Peel off the cabbage’s outer layer. Place the cabbage in a huge pan and add water until the cabbage is completely submerged. Boil the cabbage for 15 minutes. Let it cool, then peel the layers.
  7. In a pan, fry the onions, carrots, and garlic in oil. Add the red peppers and wine and cook till almost all the liquid evaporates. Mix in the soya mince and rice. Stir in the peas, eggs, and tomatoes. Season the mixture with salt cayenne paper, basil, and onion powder. Let the mixture cook for 8 minutes.
  8. Place one tablespoon of the mixture and tomatoes on a cabbage leaf. Wrap the leaf around a cocktail stick. Repeat the same for the remaining fillings
  9. Place the rolls on a baking tray. Pour soup and water over the cabbage rolls. Cover and bake for 45 minutes. Remove cover, add more tomato sauce and bake for ten more minutes. The rolls should be ready to serve.

9. Soya mince and onion pie

10 best vegan soya mince recipes South Africa
soya mince recipes
how to cook soya mince 
how to make soya mince

Ingredient for the filling:

  • 200g soya mince
  • Two medium onions, finely chopped
  • Two tablespoons of red wine
  • 1/2 a teaspoon of tomato puree
  • Two bay leaves
  • A handful of fresh thyme
  • Two cups of water
  • For the pastry
  • 4 cups plain flour
  • Butter or margarine
  • Salt
  • Half a teaspoon mustard powder
  • Water to mix

Instructions

  1. Soak the soya mince in water for 10 minutes. Drain the water.
  2. In a pan, heat oil over medium-low heat and add onions. Fry the onions till they start to turn brown.
  3. Add the rehydrated soya mince to the pan. Stir and add the tomato puree and red wine. Mix well and let simmer for 7 minutes.
  4. Add the bay leaves, and thyme let cook for 2 minutes.
  5. To make the pastry, mix the flour, salt, margarine, and mustard in a bowl. Add water slowly and knead into a stiff dough. Cover the dough with cling film and let it sit for 30 minutes in the fridge
  6. Take half of the dough then roll it into a circle large enough to fit a pie plate. Place the rolled out dough on a pie plate and then add a layer of the cooked soya mince on it
  7. Roll the top of the pie and layer the pastry on top. Use an egg or milk as a seal then clean the top.
  8. Place the pie in an oven and bake for 20 mins or until golden.
  9. Serve the pie with sauce and a cold drink.

10. Fried rice with soya mince

Ingredients

  • 1 cup rice, soaked and drained
  • 1 cup soya mince
  • One tsp chili paste
  • One tsp garlic paste
  • Two small onions, sliced
  • One tomato, chopped
  • 1/2 tsp clove powder
  • 2 cups water
  • 2 tbsp oil
  • Salt to taste

Directions

  1. Soak the soya mince in water for 10 minutes. Drain the water and set aside.
  2. Heat oil in a pan, then add cumin seeds and fry onions and garlic in the mixture.
  3. Pour the soya mince into the pan and mix. Add the tomato, chili paste, and clove powder, and mix. Let it simmer for 3 minutes or till the tomato is completely fried.
  4. Add the rice to the mix and stir. Let it simmer for a minute, add water and cook for 20 minutes or till the rice is cooked.
  5. Serve hot with a glass of chilled juice.
10 best vegan soya mince recipes South Africa
soya mince
soya mince recipes
how to cook soya mince

READ ALSO: Banting mince recipes

With the soya mince recipes above, you are spoilt for choice. Feel free to incorporate other spices and herbs when making these soya mince dishes.

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Source: Briefly.co.za

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