Soya Chunks and Vegetable Rice

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20 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 13%
Carbs 48%
Fats 39%
Gluten Free
Lactose Free

This lactose free, gluten free and no dairy rice recipe is sure to stimulate your tastebuds. The popular vegetarian and vegan indian recipe is a perfect lunch and dinner rice items dish. The savoury and flavorful recipe provides a boost of protein to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with cucumber corn raita, banana raita, apple juice or kokum juice.

Ingredients

  • 2.5 Tbsp Rice
  • 4 Tbsp Soya Chunks
  • 1 Tbsp Chopped Onion
  • 1 Tbsp Chopped Tomato
  • 1 Tbsp Fresh Peas
  • 1/2 Tbsp Chopped Red Carrot
  • 1/4 Stick Cinnamon
  • 1 No. Bay Leaf
  • 3 No. Black Pepper
  • 1/4 Tsp Cumin Seeds (Jeera)
  • 1/4 Tsp Red Chilly Powder
  • 1/4 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Salt
  • 2.5 Tsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Soak and boil rice

  • Step 2

    Soak soya chunks and boil peas and keep it aside

Preparation
  • Step 1

    Heat oil in a frying pan and add cumin seeds

  • Step 2

    Once the cumin seeds are crackling, add black peppercorns, cinnamon stick and bay leaf

  • Step 3

    Further, add chopped onion, chopped tomato, chopped carrot, boiled peas and sauté well

  • Step 4

    Sprinkle haldi, red chilli powder, salt, add of previously soaked soya chunks, previously cooked rice and mix well

  • Step 5

    Take off the flame, transfer to a serving bowl and garnish with kadi patta

  • Step 6

    Serve hot

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Allergies
Soy
Tomato
Black Pepper
Red Chilli
Turmeric
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(106gm)
Amount Per ServingCalories

kcal

173
% Daily Value *
Total Carbohydrate 19gm 7.1%
Dietary Fiber 2gm 6.5%
Protein 6gm 12.3%
Total Fat 8gm 9.8%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 173 kcals ?

  • Walking (3 mph ) 50 minutes
  • Running (6 mph ) 29 minutes
  • Bicycling 24 minutes

Values estimated based on person weighing 60 kgs.

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