Soya Briyani

My staple food after junk food I must admit is rice, I loveeeeeee rice and meals that include it. So, today I have a recipe that is just ideal for me as it’s healthy and delicious. I know you will say how is rice healthy? But I want you to know that rice is only fattening when eaten in big portions, even dieticians would recommend rice as it has good amount of protein, Vitamin B and fibre.  So don’t be afraid to eat rice as it’s healthy too but up to an extent.

To make the recipe grand – we a have our king ingredient “Soya Chunks”! Yes, soya has an ample amount of proteins and vital nutrients that our body needs on a daily basis. This is a wholesome meal that you can just enjoy with some pickles, cucumber dahi raita or yummy curry… are u not feeling hungry reading this? I am definitely cooking this for lunch and serving it to my family as soon as I post this.

If you’re a conscientious weight watcher – try this biryani with brown rice. They are not polished and processed as much as their basmati kin. That’s how they’re healthier, as I understand, from all the reading and research I’ve done. Food and medical experts suggest having less processed foods as they have more chemical content and hold less nutrition. The glycaemic index is low in white rice than in brown rice, making it difficult to digest – thereby causing a rise in blood glucose level.

But choose brown or white rice – the blend of whole spices and sautéed onions simply elevates and enriches the taste of this veg soya biryani. It’s a one pot meal – making it ideal for a family or an individual to relish. Throw in some chopped beans, carrots and green peas to add beautiful colour and nutrition. Biryanis with soya are bang on for a protein-filled dish to delight your taste-buds and care for your health. We are quite used to eating pulavs and biryanis – but just by adding some soya granules – make it a much more healthy option. So next time, be it a lunch box or dinner with family, don’t miss adding in soya to your rice meals.

Soya Biryrani.jpgIngredients:

  • 1 cup basmati rice
  • 2 cups Soya chunks
  • 2 Onion
  • 2 Tomato
  • 1/4 tsp turmeric powder
  • 1 tsp Red chilli powder
  • 1/2 cup of beans, carrots and green peas
  • 2 tsp Ginger garlic paste
  • 1 tbsp Ghee
  • Salt
  • Cinnamon – 1 inch piece
  • 1 Bay leaf
  • 3 Cloves
  • 1 Cardamom
  • 1 tsp cumin seeds

Method

  • Add the soya chunks in the hot water and keep it aside for a 15 minutes to turn soft. Soak basmati rice for at least 30 minutes, it helps the rice from sticking each other.
  • Drain and squeeze water  from the soya chucks and set it aside. In a pressure cooker, pour ghee. Add in the spices and let it splutter. Then add the ginger garlic paste and finely chopped onions, cook them till the onions is translucent.
  • Add the soya chunks, beans, carrots & peas. Mix well and add a dash of salt.
  • Then add the rice with the water and dash of turmeric and chilly powder. Give it a  good stir .
  •  Cook for 3 whistles. Transfer to a serving dish, once cools down.
  • Serve it with raita/ curd and papad.
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