Soya Chunks Tandoori with Mixed Dal

Day 19 of the 30 Days Healthy Cooking Series brings a high-protein vegetarian power bowl featuring tandoori-style soya chunks paired with mixed dal. This balanced Indian meal is perfect for weight loss, muscle building, and clean eating while being budget-friendly and great for meal prep.

Steps

1. Soak soya chunks in hot water for 10 minutes, then transfer to a pot and boil for 5 minutes
2. Chop half an onion, green bell pepper, and red bell pepper into 1-inch pieces
3. In a bowl, mix yogurt, salt, chili powder, coriander powder, and other spices for the marinade
4. Squeeze boiled soya chunks to remove excess water and add to the marinade, coating each piece well
5. Let marinated soya rest for a few minutes to absorb flavors
6. Transfer marinated soya to air fryer and cook at 330°F for 20 minutes, spraying with oil
7. After 10 minutes, add the chopped vegetables to the air fryer
8. For the dal: add mixed dal, green chilies, tomato, garlic, and ginger to a bowl with water and pressure cook
9. Mash the cooked dal well until tomatoes are mushy
10. Heat oil or ghee in a pan, add cumin seeds and chopped onion, sauté until golden
11. Add salt, chili powder, coriander powder, cumin powder, and turmeric to the pan
12. Pour the mashed dal into the pan and let it boil for a few minutes
13. Add chopped cilantro to the dal
14. Plate with steamed rice, mixed dal, tandoori soya chunks, and fresh cucumber slices

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