Soya Chunks and Vegetable Rice

Name: Soya Chunks and Vegetable Rice
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 1
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

20 mins Cooking Time

1 Serving

Diversity score

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

Cook Mode (prevent your screen from going to sleep)

Allergies

Food Additives

Turmeric

Red Chilli

Black Pepper

Tomato

Soy

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)