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Soya chunks brown rice

Soya chunks rice

Health benefits:

Soya is a really good source of protein. Soya chunks are an excellent source of high protein and fibrous food.

Serves: 2
Preparation time: 10 -12 mins
Total time: 40 -45 mins


Ingredients:
• Brown basmati rice cooked- 1cup
• Soya chunks- 1cup
• Finely chopped carrrot-1num
• Finely chopped onion-1num
• Finely chopped cabbage-1/2cup
• Finely chopped spring onion greens-1/2cup
• Garlic finely chopped-2tbsp
• Soya sauce-2tsp
• Vinegar-2tsp
• Chilli sauce-1tbsp
• White pepper powder- as per taste.
• Oil-1tbsp
Marinade soya chunks:
• Plain flour-1tbsp
• Corn flour-2tbsp
• Ginger garlic paste-2tsp
• Chilli powder-1tsp
• Salt- as per taste
• Oil-1tbsp+ 1tsp

Procedure:
• Boil water in a vessel. When it starts to boil, add soya chunks; Switch off the flame and set aside for 4-5minutes.
• Drain the water and pass cold water on the chunks and squeeze all the water from soya.
• In a bowl add corn flour, plain flour, ginger-garlic paste, chilli powder, salt, oil and mix to the smooth paste, add soya chunks to this paste and mix gently. Set aside for 5minutes.
• Cook brown rice with salt , enough water and drain excess water and set aside.( brown rice takes more time to cook than white rice )
• Heat oil in a pan – shallow fry the soya chunks until they are slightly crisp. Remove the fried soya chunks to a plate.
• In the same pan heat 1tbsp oil add onion, garlic, carrot, capsicum, spring onion, cabbage and stir fry on high heat for a minute.
• Add cooked rice soya sauce, vinegar, chilli sauce, and white pepper powder stir fry again for 2minutes.
• Finally garnish with spring onion greens and mix well.
Serve hot with side dish of your choice/ ketchup.

Note:
• You can deep fry soya chunks if your not concerned with using oil in your diet.
• You can even bake the marinated soya chunks in the oven for 15-20minutes at 200deg on a baking tray.

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About Chitra Jagadish

My passion is Cooking & love exploring healthy recipes. This blog is all about sharing 'Recipes for Healthy living', which are my experiments at home.

Posted on April 13, 2014, in Indian, Main dish and tagged , , . Bookmark the permalink. Leave a comment.

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