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Friday, 3 July 2015

Soybean Chunks Fried Rice Recipe / Kids Lunch box recipes

Soybean chunks Fried Rice 

Looking for some healthy and yummy recipe for Kids lunch box ? Try out this quick recipe..a rice dish with wholesome nutrition ! This Soybean chunk fried rice is packed with proteins and fiber from the Soybean, vitamins from the Veggies and carbs from the rice. In this recipe the nutritious Soy chunks and cooked rice is sauteed in ghee /oil with fresh veggies and spices. Serve this nutritious fried rice with curd or Cucumber raita.


Soy Chunks also known as Nutrela Soya Chunks in India, are textured Soy protein. 100 grams of Soya chunks contain about 54.2 grams of protein. It is said that this exceeds the amount of protein found in non vegetarian counterparts such as eggs, meats and milk. Soy protein found in Soya Chunks is highly beneficial for children as it promotes strong bones and teeth , it may also prove helpful in reducing the risk of Osteoporosis in menopausal women. Soy protein is rich in B vitamins and Omega-3 fatty acids , calcium and iron.
Source: http://www.foodfitnesslifelove.com/food-recipe/amazing-health-benefits-of-soy-chunks-reasons-to-include-these-yummy-nuggets-in-your-diet/



Soy chunks are very easy to cook and neutral in taste and take the taste of the ingredients they are cooked with.

Ingredients:
  • 1 Cup Cooked long grained Rice (Basmati rice)
  • 1/4 cup Soy chunks (dried)
  • 1/4 cup length wise chopped Carrots
  • 1/4 cup Green Peas (fresh or frozen)
  • 1/4 cup thinly sliced Onions
  • 1/4 cup finely chopped French beans
  • 1/4 tsp turmeric
  • 1/4 tsp Cumin seeds
  • 1 Bay leaf
  • 1 Tablespoon  Ghee or Oil
  • 1/4 tsp garlic ginger paste
  • 1/4 tsp green chili paste
  • 1/2 tsp freshly grounded black Pepper powder
  • 1-2 tsp fresh mint leaves for garnishing
  • Salt to taste


Method:
  1. Rinse and soak Soy chunks in hot water for 15 minutes. The chunks will increase to almost double in size after 15 minutes. Drain excess water and again rinse them 2-3 times in water to remove raw smell. 
  2. Soak and cook the rice in an open vessel. cool the rice in a wide strainer.

    3.   Heat oil or ghee in a non stick wok over medium flame. Add Cumin seeds and Bay leaf. 


   4.  Allow the cumin seeds to sizzle and then add garlic, ginger and green chili paste. saute well to remove the  raw smell of garlic ginger paste . 


    5.  Add sliced Onions and saute till they turn transparent. Now add chopped Carrots, Peas, French beans and Soy chunks. Add turmeric and salt. Mix well and saute for 2-3 minutes on high heat.


  6.  Add cooked rice and pepper powder and stir fry on high heat for 2-3 minutes more. Put off the flame .




   7.   Garnish with Mint leaves and serve with curd or Cucumber raita and enjoy !



   Notes: 
  • If running short of time can cook the rice along with veggies and Soy chunks in a pressure cooker instead of stir frying.
  • Can avoid adding turmeric if wish to have a white rice dish. 
  • Can add whole spices like mace , cinnamon and cloves while cooking the rice, if want to make the dish more spicy. I kept it mild as I cooked it for lunch box for my son.



3 comments :

  1. This blog is looking repository of food, we can find every kind of food recipe in this blog. please share more veg recipe because i want to add in our menu list. Chinese and Indian restaurant

    ReplyDelete
    Replies
    1. Thank you Tanisha Sing for stopping by my site to leave a wonderful feed back. Sure will keep sharing more recipes :)

      Delete
  2. Soya chunks fried rice looks so inviting Poonam. Such a healthy and delicious one pot meal Loved it.

    ReplyDelete

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