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Soya Rice Recipe: A Nutritious And Delicious Meal

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Cook like Priya Meal Maker fried rice Soya Chunks Fried Rice Soya chunks Recipe
Cook like Priya Meal Maker fried rice Soya Chunks Fried Rice Soya chunks Recipe from cooklikepriya.blogspot.com

Description

Soya rice is a healthy and tasty dish that combines the goodness of soya chunks and rice. This recipe is perfect for those who want to include more protein in their diet while enjoying a delicious meal. Soya chunks are a good source of protein, fiber, and essential nutrients, while rice provides carbohydrates for energy. The combination of these ingredients makes soya rice a nutritious and filling meal.

Prep Time

The prep time for this recipe is around 15 minutes. This includes soaking the soya chunks, chopping the vegetables, and measuring the ingredients.

Cook Time

The cook time for this recipe is approximately 30 minutes. This includes cooking the rice and soya chunks, sautéing the vegetables, and mixing everything together.

Ingredients

  • 1 cup of rice
  • 1 cup of soya chunks
  • 1 onion, chopped
  • 1 tomato, chopped
  • 1 green bell pepper, chopped
  • 2 cloves of garlic, minced
  • 1 teaspoon of cumin seeds
  • 1 teaspoon of coriander powder
  • 1 teaspoon of turmeric powder
  • 1 teaspoon of red chili powder
  • 2 tablespoons of vegetable oil
  • Salt to taste
  • Water as needed

Equipment

  • A large pot for cooking rice
  • A pan for sautéing vegetables
  • A strainer for draining water from soya chunks
  • A measuring cup and spoons
  • A knife and chopping board

Method

  1. Soak the soya chunks in warm water for 10 minutes. Drain the water and squeeze out any excess water from the soya chunks.
  2. Wash the rice and soak it in water for 15 minutes.
  3. Heat oil in a pan and add cumin seeds. When they start to splutter, add chopped onions and sauté until they turn translucent.
  4. Add minced garlic, chopped tomatoes, and green bell pepper. Sauté until the vegetables are cooked.
  5. Add coriander powder, turmeric powder, red chili powder, and salt. Mix well.
  6. Add soaked soya chunks and mix well. Cook for 5 minutes.
  7. Drain the water from soaked rice and add it to a pot. Add 2 cups of water and salt. Bring it to a boil.
  8. Reduce the heat to low, cover the pot, and cook the rice for 15-20 minutes or until it is cooked.
  9. Add the cooked soya chunks and vegetables to the cooked rice. Mix well.
  10. Cover the pot and let it cook for another 5 minutes on low heat.
  11. Serve hot with yogurt or raita.

Notes

  • You can add more vegetables like carrots, peas, or corn to make the dish more nutritious.
  • If you want to make it spicier, add more red chili powder or green chilies.
  • You can also add garam masala for extra flavor.
  • If you are using frozen soya chunks, you don't need to soak them. Just rinse them with water and use them directly.

Nutrition Info

One serving of soya rice (1 cup) contains approximately:

  • Calories: 350
  • Protein: 15g
  • Carbohydrates: 60g
  • Fat: 7g
  • Fiber: 7g

Recipe Tips

  • Make sure to soak the rice and soya chunks for the required time to ensure even cooking.
  • Use a non-stick pot or pan to prevent the rice and soya chunks from sticking to the bottom.
  • If you want to make it a one-pot meal, you can cook the vegetables and soya chunks in the same pot as the rice.
  • You can also add some freshly chopped coriander leaves for garnish.

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