Chicken Rendang
Indonesian • All Foods
How to Make Vegetarian Chicken Rendang (Traditional & Healthy Version)
Vegetarian Chicken Rendang is a delightful plant-based adaptation of the iconic Indonesian/Malay Rendang, traditionally made with chicken but transformed here for vegetarian diets. Originating from the Malay archipelago, Rendang is renowned for its rich, aromatic blend of spices, slow-cooked to perfection. This healthy version uses soya chunks (often called 'vegetarian chicken' in India) to mimic the texture and protein profile of chicken, making it an excellent meatless alternative. The dish has found popularity among Indian homes, especially in cosmopolitan cities like Mumbai and Bengaluru, where Indo-Asian fusion recipes are celebrated. The taste is deeply satisfying, with earthy coconut, lemongrass, and a medley of spices, all enveloping the protein-rich soya. It's a great choice for anyone seeking to explore authentic Southeast Asian flavors within a vegetarian framework, and it can be enjoyed as a snack, light meal, or even a party starter. Perfect for calorie-conscious eaters, this recipe brings the best of Indonesian/Malay flavors to your Indian kitchen, while aligning with health and wellness goals.
Ingredients(for 1 bowl vegetarian rendang + 1 small serving brown rice)
- 1 cup Soya chunks (soaked and drained)
- 1/2 cup Coconut milk (light, unsweetened)
- 1 medium Onion (finely chopped)
- 4 Garlic cloves (crushed)
- 1 inch Ginger (grated)
- 1 stalk Lemongrass (finely chopped (or 1 tsp dried))
- 1/2 tsp Red chili powder (adjust to taste)
- 1 tsp Coriander powder (dhania)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Cumin powder (jeera)
- to taste Salt
- 1 tbsp Olive oil (or cold-pressed coconut oil)
- 2 tbsp Fresh coriander leaves (chopped, for garnish) - optional
Instructions
- 1
Soak soya chunks in hot water for 10 minutes. Squeeze out excess water and set aside.
10 minutes
Ensure soya chunks are soft for best texture.
- 2
Heat oil in a pan (tawa). Add chopped onions, sauté until translucent.
3 minutes
Do not brown onions for a milder taste.
- 3
Add crushed garlic and grated ginger. Stir for 1 minute till aromatic.
1 minute
Fresh ginger and garlic boost flavor and immunity.
- 4
Add lemongrass, chili powder, coriander powder, turmeric, and cumin. Sauté spices for 1 minute.
1 minute
Roasting spices enhances their aroma.
Why This Dish is Healthy
By using soya chunks instead of chicken, this Rendang delivers heart-healthy plant protein with zero cholesterol. The use of light coconut milk and minimal oil limits calories and saturated fat, making it ideal for weight watchers. Spices like turmeric and coriander are anti-inflammatory and help regulate metabolism. This recipe is diabetic-friendly due to its low glycemic index and can be adapted for vegan diets with simple swaps.
This vegetarian Chicken Rendang is high in protein due to soya chunks, which are a complete plant protein. Coconut milk provides healthy fats and minerals like manganese and iron, while aromatic spices offer antioxidants. The dish is low in saturated fat, especially when prepared with olive oil. It’s moderate in carbohydrates and fiber, especially when served with brown rice, making it suitable for balanced diets. Garlic and ginger boost immunity and digestion, making this a nutrient-dense meal.
Pro Tips
- 💡Tip 1: Squeeze soya chunks well to avoid watery gravy.
- 💡Tip 2: Light coconut milk keeps calories low but retains flavor.
- 💡Tip 3: Use fresh lemongrass for best aroma.
- 💡Tip 4: Simmer on low flame for richer taste.
- 💡Tip 5: Garnish with coriander for freshness.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 300.0 kcal |
| Protein | 10.5 g |
| Carbohydrates | 4.0 g |
| Total Fat | 8.5 g |
| Fiber | 1.2 g |
| Sugars | 1.0 g |
| Iron | 1.1 mg |
| Calcium | 18.0 mg |
| Sodium | 320.0 mg |
| Potassium | 230.0 mg |
| Cholesterol | 45.0 mg |
| Vitamin A | 120.0 IU |
| Vitamin C | 3.0 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.9 mg |
| Phosphorus | 110.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 3.5 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.3 µg |
| Folate | 7.0 µg |
