how to eat soya chunks for muscle building

For building muscle, vegetarian people are facing problems. because only some vegetarian foods have a good amount of protein for building muscle.

And soya chunks are one of the best vegetarian foods because they have a good amount of protein for building muscle.

But many people don't know how to eat soy. So, today I will tell you how to eat soya chunks for muscle building and some of the best ways to eat soya and soya chunks for muscle gain.

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You Must know this About soy

If you are going to the gym or have any friends, many people are saying that soy chunks or soy doesn't digest properly. Or any other myths about it. There is a reason behind it

soya chunks or even legumes also have anti-nutrients (protease inhibitors, lectins, phytates, and trypsin inhibitors). Anti-nutrients are such types of nutrients that cause problems in digesting nutrients like vitamin D, calcium, etc.

So, before eating soya, we need to kill these anti-nutrients. If we don't kill the anti-nutrients present in soya, then soya causes problems with digestion.

How To Eat Soya Chunks For Muscle Building 

These anti-nutruents are not just in soya chunks; they are also present in legumes. But our traditional methods of cooking legumes like rajma are good for killing the anti-nutrients. So, now I will tell you how to kill these anti-nutrients in soy.

Image credit: youtube

• First, soak soya chunks at night and soak them for at least 12–14 hours before cooking. Add some baking soda to them. This process will kill about 50% of anti-nutrients.
• Then boil the soya. If you boil it for 10 minutes, then it will kill around 89% of the anti-nutrients. But if you boil it for 20 minutes, then it will kill 95% of the anti-nutrients. 
• After killing 95% of the anti-nutrients, it will be safe for your digestion. Don't take the tension that after doing all these things, I am still consuming 5% of the anti-nutrients. Because 5% of anti-nutrients don't have any bad effects on your digestion.

Recipes to cook soya chunks for muscle gain

Some of the best and most tasty recipes to cook soaked and boiled soya chunks. Because if you eat just one recipe, like curry, then you must be bored. So, try different recipes every day.

Soy Chunk Curry

Soya chunks curry Is a traditional and good method for consuming soya chunks for muscle building.

Image credit: pintrest

Ingredients

• 1 cup soaked and boiled soy chunks
• 1 large onion, finely chopped
• 2 tomatoes, pureed
• 2 teaspoons ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• Salt to taste
• Fresh coriander for garnish
• 2 tablespoons cooking oil

Instructions:

• Heat oil in a pan and add cumin seeds. Once they splutter, add chopped onions and sauté until golden brown.
• Add ginger-garlic paste and sauté for a minute. Add tomato puree and cook until the oil separates.
• Add coriander powder, turmeric powder, red chili powder, and salt. Mix well and cook for a few minutes.
• Add boiled soy chunks and garam masala. Stir gently to coat the soy chunks with the masala.
• Add water as needed, cover the pan, and simmer until the soy chunks are tender and the curry reaches the desired consistency.
• Garnish with fresh coriander and serve with rice or bread.

Soy Chunk Stir-Fry

Soya chunks stir-fry is a tasty and healthy way to eat soya chunks for muscle building.

Image credit: pintrest

Ingredients:

• 1 cup soaked and boiled soy chunks
• 1 cup mixed vegetables (bell peppers, broccoli, carrots), sliced
• 2 tablespoons soy sauce
• 1 tablespoon ginger-garlic paste
• 1 teaspoon sesame oil
• Salt and pepper to taste
• Green onions for garnish

Instructions:

• Heat sesame oil in a wok or pan. Add ginger-garlic paste and stir-fry for a minute.
• Add sliced vegetables and stir-fry until they are slightly tender but still crisp.
• Add boiled soy chunks and soy sauce. Toss everything together until well-coated.
• Season with salt and pepper to taste. Stir-fry for an additional 2-3 minutes.
• Garnish with chopped green onions and serve hot. This can be enjoyed as is or with rice or noodles.

Soy Chunk Biryani

Soya chunks biryani is a tasty protien and carbohydrates rich food. So, it is a good method for consuming soya chunks for muscle gain.

Image credit: pintrest

Ingredients:

• 1 cup soaked and boiled soy chunks
• 1 cup basmati rice, soaked
• 1 large onion, thinly sliced
• 1 tomato, chopped
• 1/2 cup yogurt
• 1/4 cup chopped mint leaves
• 1/4 cup chopped coriander leaves
• 1 tablespoon biryani masala
• 1 teaspoon ginger-garlic paste
• 2 teaspoons ghee
• Whole spices (bay leaf, cardamom, cinnamon, cloves)
• Salt to taste

Instructions:

• Heat ghee in a pot. Add whole spices and sliced onions. Sauté until onions are golden brown.
• Add ginger-garlic paste and chopped tomatoes. Cook until tomatoes are soft.
• Add boiled soy chunks, biryani masala, yogurt, mint, and coriander leaves. Mix well.
• Drain soaked rice and add it to the pot. Stir gently to coat the rice with the mixture.
• Add water in the ratio of 1:2 (rice to water), season with salt, and bring it to a boil.
• Reduce heat to low, cover, and cook until the rice is tender and water is absorbed.
• Fluff the biryani with a fork, garnish with more mint and coriander leaves, and serve hot.

Soy Chunk Wrap or Roll

Soya chunks roll is a good and tasty recipe. because, if you eat just one recipe then you boor.

Image credit: youtube

Ingredients:

• 1 cup soaked and boiled soy chunks
• Whole-grain wraps or rolls
• Lettuce leaves
• Sliced tomatoes
• Sliced onions
• Sliced bell peppers
• 2 tablespoons hummus or tahini
• Salt and pepper to taste

Instructions:

• In a bowl, mix boiled soy chunks with hummus or tahini, salt, and pepper.
• Warm the wraps or rolls according to package instructions.
• Spread the soy chunk mixture onto the wraps.
• Top with lettuce, sliced tomatoes, onions, and bell peppers.
• Roll up the wraps and secure with toothpicks if needed.
• Serve as a quick and nutritious lunch or dinner option.

Soy Chunk Pulao

Soya chunks pulao is a tasty recipe for eating soya chunks for muscle building.

Image credit: pintrest

Ingredients:

• 1 cup soaked and boiled soy chunks
• 1 cup basmati rice, soaked
• Mixed vegetables (carrots, peas, beans)
• 1 large onion, thinly sliced
• 1 tablespoon ghee or oil
• Whole spices (cumin seeds, cardamom, cinnamon)
• 2 teaspoons biryani masala
• Salt to taste
• Chopped coriander for garnish

Instructions:

• Heat ghee or oil in a pot. Add cumin seeds and whole spices.
• Add sliced onions and sauté until golden brown.
• Add mixed vegetables and boiled soy chunks. Cook for a few minutes.
• Drain soaked rice and add it to the pot. Stir gently.
• Add water in the ratio of 1:2 (rice to water), biryani masala, and salt. Bring it to a boil.
• Reduce heat to low, cover, and simmer until the rice is cooked and water is absorbed.
• Garnish with chopped coriander and serve hot.

Soy Chunk Tacos

Soya chunks tacos is a good choice for consuming soya for muscle gain.

Image credit: the veghog

Ingredients:

• 1 cup soaked and boiled soy chunks
• Taco shells
• Shredded lettuce
• Diced tomatoes
• Salsa
• Guacamole or sour cream
• Taco seasoning
• Grated cheese (optional)

Instructions:

• Season boiled soy chunks with taco seasoning.
• Heat taco shells according to package instructions.
• Fill each taco shell with soy chunks.
• Top with shredded lettuce, diced tomatoes, salsa, guacamole, and cheese if desired.
• Serve immediately as a tasty and protein-rich taco.

Soy Chunk Kebabs

Soya chunks kebab is a new and tasty recipe for consuming soya chunks for muscle building.

Image credit: pintrest

Ingredients:

• 1 cup soaked and boiled soy chunks
• 1 large potato, boiled and mashed
• 1 onion, finely chopped
• 2 teaspoons ginger-garlic paste
• 1 teaspoon garam masala
• 1 teaspoon red chili powder
• 1/2 cup breadcrumbs
• Salt to taste
• Chopped coriander for garnish
• Cooking oil for frying

Instructions:

• In a mixing bowl, combine boiled soy chunks, mashed potato, chopped onion, ginger-garlic paste, garam masala, red chili powder, breadcrumbs, and salt.
• Mix well to form a uniform mixture.
• Shape the mixture into small kebabs.
• Heat oil in a pan and shallow fry the kebabs until golden brown on both sides.
• Garnish with chopped coriander and serve with chutney or sauce.

Soy Chunk Soup

Soya chunks is also a good way to consume soya chunks for muscle gain.

Image credit: pintrest

Ingredients:

• 1 cup soaked and boiled soy chunks
• 1 cup mixed vegetables (carrots, peas, corn)
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

• In a pot, sauté chopped onion and minced garlic until softened.

• Add chopped tomatoes and cook until they break down.
• Add cumin powder, coriander powder, and turmeric powder. Mix well.
• Pour in the vegetable broth and bring the mixture to a boil.
• Add mixed vegetables and boiled soy chunks. Simmer until the vegetables are tender.
• Season with salt and pepper to taste.
• Garnish with fresh parsley and serve hot as a comforting soy chunk soup.

Feel free to experiment on these recipes like someone is not eating onion then feel free to avoid it. That's totally depend upon you how to customise these recipes.

Frequently Asked Questions

 

Does boiling soya chunks reduce protein?

 

   

No, boiling soya chunks doesn't reduce protein. It reduces but in a very small amount which is like negligible.

 

 

Can soya chunks build muscle?

 

   

Yes, soya chunks can contribute to muscle building as they are a good source of plant-based protein. Protein is a crucial macronutrient for muscle growth and repair, and soya chunks provide a complete protein, meaning they contain all the essential amino acids that the body cannot produce on its own.

 

Conclusion

In the above, I will provide you with details on how to eat soy chunks for muscle building and why bodybuilders avoid soy.

 Because it has anti-nutrients that cause problems in our digestive system. 

To digest other nutrients like vitamin B, calcium, etc. So, if you soak soya chunks with baking soda for 12–14 hours and then boil them for 20 minutes, it will kill 95% of the anti-nutrients in soy. 

After doing all that, different recipes of soya like soya biryani, soya pulau, soya kebab, soya curry, etc., which I mentioned above in detail, So, in this article, I will help you understand how to eat soya chunks for muscle building.