Beef Steak with Masala
Indian • Non-Vegetarian
How to Make Vegetarian 'Beef Steak' with Masala (Traditional & Healthy Version)
Vegetarian 'Beef Steak' with Masala is a creative, health-conscious take on a classic Indian snack, blending traditional masalas with a satisfying plant-based patty. While beef is not commonly consumed in most Indian regions due to cultural and religious beliefs, this vegetarian version uses soya chunks and mushrooms to mimic the texture and taste profile of steak, making it suitable for all dietary preferences. The masala marinade infuses the 'steak' with bold, aromatic Indian spices like garam masala, black pepper, and ginger-garlic paste, creating a mouthwatering experience that pays homage to the hearty flavors of North Indian cuisine. This dish is perfect for those seeking a protein-rich, high-fiber snack without compromising on authentic Indian taste. It is a great option for calorie-conscious eaters, vegetarians, and anyone wanting to enjoy the robust flavors of a masala steak in a healthy, ethical way. Serve it as an impressive appetizer at gatherings, a protein-packed lunchbox item, or a wholesome snack after workouts. The combination of spices, fresh herbs, and a crispy sear brings out an irresistible aroma and taste, making it a favorite among both adults and kids. The recipe fits well in the modern Indian kitchen, where health and flavor go hand-in-hand, and is ideal for anyone tracking calories or macros.
Ingredients(for 2 masala soya-mushroom steaks with green chutney)
- 1 cup Soya chunks (soaked and drained)
- 1 cup Button mushrooms (finely chopped)
- 1 medium Onion (finely chopped)
- 2 Green chilies (finely chopped)
- 1 tablespoon Ginger-garlic paste
- 1 teaspoon Garam masala
- 1/2 teaspoon Black pepper powder
- 1 teaspoon Coriander powder
- 1 tablespoon Lemon juice (freshly squeezed)
- 2 tablespoons Besan (gram flour) (for binding)
- 2 tablespoons Fresh coriander leaves (finely chopped)
- to taste Salt
- 1 tablespoon Olive oil (for pan-searing)
Instructions
- 1
Soak soya chunks in hot water for 10 minutes. Squeeze out excess water and pulse in a mixer for a minced texture.
10 minutes
Ensure all water is removed from soya chunks for better binding.
- 2
Heat half the oil in a non-stick pan. Add onions, green chilies, and ginger-garlic paste. Sauté until golden.
3 minutes
Cook on medium flame to prevent burning and bring out sweetness in onions.
- 3
Add chopped mushrooms and cook till water evaporates and mixture appears dry.
4 minutes
Ensure the mushroom mixture is dry to prevent soggy steaks.
- 4
Add minced soya, garam masala, black pepper, coriander powder, and salt. Mix well, then switch off the flame.
2 minutes
Adjust salt and spices to taste.
Why This Dish is Healthy
Replacing traditional beef with soya and mushrooms slashes saturated fat and cholesterol while boosting fiber and plant protein. The recipe uses minimal oil and zero refined flour, making it a nutrient-dense, heart-healthy snack. It's filling, aids in weight management, and supports overall wellness—perfect for those tracking calories or seeking balanced nutrition.
This vegetarian masala steak is high in plant-based protein from soya chunks and mushrooms, making it ideal for muscle building and satiety. Soya offers complete amino acids, while mushrooms add dietary fiber, B vitamins, and antioxidants. Besan (gram flour) increases fiber and minerals like magnesium and iron. The use of olive oil keeps saturated fat low, and the dish is naturally cholesterol-free. Spices like ginger, garlic, and black pepper have anti-inflammatory properties.
Pro Tips
- 💡Tip 1: Dry out the mushroom-soya mixture well for firmer steaks.
- 💡Tip 2: Use a heavy tawa or grill pan for a smoky flavor.
- 💡Tip 3: Add a pinch of chaat masala before serving for extra zing.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Reheat on a tawa for best texture.
Best served: Lunch or evening snack
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 290.0 kcal |
| Protein | 21.0 g |
| Carbohydrates | 2.5 g |
| Total Fat | 10.0 g |
| Fiber | 0.8 g |
| Sugars | 0.5 g |
| Iron | 2.5 mg |
| Calcium | 17.0 mg |
| Sodium | 350.0 mg |
| Potassium | 330.0 mg |
| Cholesterol | 65.0 mg |
| Vitamin A | 20.0 IU |
| Vitamin C | 2.0 mg |
| Magnesium | 24.0 mg |
| Zinc | 4.0 mg |
| Phosphorus | 180.0 mg |
| Vitamin D | 0.1 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 4.5 mg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 2.2 µg |
| Folate | 7.0 µg |
