Mixed Vegetable Rice with Soy Chunks

Author: Shampa Banerjee
Prep Time: 20
Cook Time: 15
Total Time: 35
Diet: Vegetarian

Description

This Mixed Vegetable Rice with Soy Chunks is a delightful and nutritious one-pot meal that brings together the goodness of colorful vegetables, fragrant basmati rice, and protein-packed soy chunks. Bursting with flavors and textures, this dish is not only a treat for your taste buds but also a wholesome addition to your balanced diet.

Scale

Ingredients

1 cup basmati rice, washed and soaked

1 cup soy chunks, soaked and drained

1 cup mixed vegetables (carrots, peas, bell peppers, corn, etc.)

1 large onion, finely chopped

2 tomatoes, finely chopped

3–4 cloves of garlic, minced

1-inch ginger, grated

1 teaspoon cumin seeds

1 teaspoon garam masala

1 teaspoon turmeric powder

1 teaspoon cumin powder

1 teaspoon coriander powder

Salt to taste

Fresh coriander leaves for garnish

2 tablespoons cooking oil

Instructions

Prepare the Soy Chunks: Boil water and soak the soy chunks until they expand. Squeeze out excess water and set aside.
Cook the Basmati Rice: In a separate pot, cook the soaked basmati rice until it’s 70-80% cooked. Drain any excess water and set aside.
Heat oil in a large pan. Add cumin seeds and let them splutter. Add chopped onions, minced garlic, and grated ginger. Sauté until the onions turn golden brown.
Add the mixed vegetables to the pan and cook until they are slightly tender. Stir in chopped tomatoes and cook until they become soft and the oil begins to separate.
Add turmeric powder, cumin powder, coriander powder, garam masala, and salt. Mix well. Add the soaked soy chunks and cook for a few minutes until they absorb the flavors.
Gently fold in the partially cooked basmati rice with the vegetable and soy mixture. Ensure even distribution of flavors.
Cover the pan and let the rice and vegetables cook together on a low flame until the rice is fully cooked and absorbs the flavors of the vegetables and soy chunks.
Once cooked, garnish with fresh coriander leaves. Serve hot with yogurt or a side salad.

Nutrition

Serving Size: 1
Calories: 350 kcal
Fat: 10g
Carbohydrates: 50g
Fiber: 6g
Protein: 15g

Keywords: Mixed Vegetable Rice with Soy Chunks

References

About the Author

Shampa Banerjee

I have been a dietitian for fourteen years and therefore, literally, a crusader for healthy living for a significant portion of my life. After finishing my Masters in Dietetics, I have worked in different verticals of this industry - including multispecialty hospitals, NGOs, Research Institutes and Diet Clinics. In this period, I have also penned several articles for newspapers and online magazines, appeared in television shows and health related videos, and worked as a resource person in community outreach programmes related to food and diet. I am also a member of the Indian Diatetic Association and have been certified as a Food Safety Trainer in Advanced Catering by FSSAI, Government of India. For someone who has been in an industry for so long, my goals and desires have also shifted with time. But my single biggest objective in all these years has been to bring about a cultural shift in how diet is perceived in collective imagination. Dieting, almost invariably, is associated with a sense of loss. We have been made to believe that somehow eating delicious food and living a healthy life are contradictory- that you cannot have one, without forgoing the other. I contend that not only is this binary false; removing this veil is the only way to create a successful and sustainable diet regime. My endeavor has been to constantly strive towards that.

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Mixed Vegetable Rice with Soy Chunks

Mixed Vegetable Rice with Soy Chunks