Healthy Soya Masala Pav
A healthy, high-protein twist on Mumbai street food made with soya granules, onion, tomato, capsicum and aromatic pav bhaji masala, served with lightly toasted pav without excess butter.
Preparation time: 10 minutes Cooking time: 15 minutes Servings: 2
Ingredients
For the soya masala
- 50 g dry soya granules or soya chunks
- 1 medium onion, finely chopped
- 2 medium tomatoes, finely chopped
- ½ medium capsicum, finely chopped
- 1 tsp ginger-garlic paste
- 1 tsp pav bhaji masala
- ½ tsp red chilli powder
- ¼ tsp turmeric powder
- ½ tsp cumin seeds
- 2 tsp oil
- Salt to taste
- ½ cup water, as required
- Fresh coriander leaves, chopped
- 1 tsp lemon juice
For serving
- 4 small whole-wheat or multigrain pav
- Finely chopped onion
- Lemon wedges
- Fresh coriander
Detailed Method
Step 1: Prepare the soya
Bring water to a boil and add the soya granules. Cook for 5 minutes, then drain and rinse with fresh water. Squeeze out the excess water thoroughly. If using soya chunks, boil them until soft, squeeze out the water and pulse them into small, mince-like pieces.
Step 2: Prepare the masala base
Heat 2 tsp oil in a non-stick pan. Add cumin seeds and allow them to crackle. Add the finely chopped onion and sauté for 3–4 minutes until soft and lightly golden. Add ginger-garlic paste and cook for another minute until its raw smell disappears.
Step 3: Cook the vegetables
Add chopped tomatoes and capsicum. Mix well and cook for 4–5 minutes until the tomatoes soften. Add turmeric, red chilli powder, pav bhaji masala and salt. Mash the tomatoes slightly with the back of a spoon to create a thick, flavourful masala.
Step 4: Add and cook the soya
Add the prepared soya to the masala and mix thoroughly so every piece is coated with the spices. Pour in a little water, cover and cook on low heat for 5–7 minutes. Stir occasionally and adjust the consistency with water if needed. The final mixture should be moist and thick, not watery.
Step 5: Finish the masala
Turn off the heat and add lemon juice and freshly chopped coriander. Taste and adjust the seasoning. For a more street-style texture, lightly mash a portion of the soya mixture into the masala.
Step 6: Toast the pav
Slice the pav horizontally. Heat a tawa and toast the pav cut-side down until lightly crisp and golden. Avoid adding butter; use a few drops of oil only if needed.
Step 7: Assemble and serve
Serve the hot soya masala with toasted pav, chopped onion, coriander and lemon wedges. You can also stuff the masala inside the pav to make a convenient soya masala sandwich.
Approximate Nutrition
For 1 serving (half the masala with 2 small pav):
- Calories: 280–330 kcal
- Protein: 15–19 g
- Carbohydrates: 40–48 g
- Fat: 7–10 g
- Fibre: 5–8 g
Nutrition values vary depending on pav size, flour composition and the soya product used.
Healthy tip: Use whole-wheat pav, include extra capsicum or peas, and avoid butter to make this a more fibre-rich, protein-packed alternative to regular street-style masala pav.