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Soya Chunks are made of soy flour from which oil has been extracted. Soya Chunks are rich in Omega 3, polyunsaturated fats, proteins, calcium and iron. Soy has a high fibre content which increases metabolism, keeps stomach full for a long time and aids in easy digestion. But taking them in large quantities may damages liver as it increases the uric acid in body .

I have added other veggies too to complete  or increase the nutrient content. This is easy recipe and can be made for parties as well or made regularly. Its a one pot meal recipe so less utensils are used!

INGREDIENTS:

  1. 2 Cups Basmati Rice
  2. 1 Cup Soy Chunks
  3. 1 Large Potato
  4. 1 Onion
  5. 1/2 Cup Peas
  6. 1/2 Cup Carrots
  7. 1/4 Cup Beans
  8. 1/4 Cup Corn
  9. 1-2 Bay Leaves
  10. 2-3 Cloves
  11. 2-3 Cardamom
  12. 1 Star anise
  13. 1 Teaspoon Cumin Seeds
  14. 1 Teaspoon Ginger Garlic paste
  15. 1 Teaspoon Cumin Powder
  16. 1/2 Teaspoon Red Chilly Powder
  17. 1/2 Teaspoon Turmeric
  18. 1/2 Teaspoon Garam Masala
  19. Salt as per taste
  20. 2 Tablespoon Oil
  21. Coriander for Garnish

PREPARATION TIME: 45 Minutes

HOW TO PREPARE:

  • Wash rice and keep aside, Slice the Onions and keep aside
  • In a wok, heat oil, crackle Cumin Seeds, Star Anise, Cloves, Cardamom and Bay Leaves
  • Add Sliced Onions and Ginger Garlic Paste. Saute until Onions get translucent.
  • Add Corn, peas, Medium cut Potatoes, 1″ Cut Beans, Carrots and Soya Chunks.
  • Keep Cooking until the veggies are slightly cooked
  • Add Salt, Red Chilli, Turmeric, Garam Masala and Cumin Powder
  • Mix everything and Add soaked Rice.
  • Pour in double the quantity of water than the rice .
  • Mix, Cover and cook until rice is cooked and water is reduced.
  • Water should have dried up.
  • Take off flame and keep it covered for 5-8 minutes for rice to get cooked in steam
  • Once done serve hot with fresh coriander as garnish.

Soya nuggets or Nutri nuggets are vegetarian high protein soya meat. It is a plant based protein derived from soy beans and can be easily substituted for different meats.   It cooks fast and is super healthy.


Today we are preparing a fusion Indo Chinese recipe – encorporating the soy meat nuggets in soy sauce and chilly sauce flavoured dish. It is a little spicy but you can adjust that according to your spice level. Easy snack to make for family and friends.

INGREDIENTS:

  1. 200 gms Soya Nuggets
  2. 1 Onion
  3. 1 Capsicum
  4. 8-9 garlic Cloves
  5. 1 – 2 Green Chilly
  6. 1/2 Cup Spring Onions/Green Onions
  7. 1 Tablespoon Siracha Sauce
  8. 1 Tablespoon Ketchup
  9. 1 Tablespoon Soya Sauce
  10. Salt to taste
  11. Black pepper to taste
  12. 2 Tablespoon Oil
  13. Fresh Coriander

PREPARATION TIME: 20 Minutes

HOW TO PREPARE:

  • Boil 3 Cups of water and add in the Soy Nuggets to boil them for 10 minutes
  • Take nuggets out and drain extra water, keep aside
  • In a wok, heat oil and throw in chopped garlic and sliced onions
  • After Onions soften throw in the sliced Capsicums and give it a nice mix
  • Pour in Tomato Ketchup, Siracha Sauce and Soya sauce and  cook for a minute
  • Add in Green Chillies,  Green Onions, Salt and Black Pepper and mix well
  • If it seems to be sticking to the wok, then add a little water and stir again
  • Add in boiled nuggets and mix well until all sauces are coated well on soy nuggets
  • Garnish with fresh chopped Coriander and sesame seeds , Serve Hot
Amaranth Leaves or Cholai Saag are nutritious and full of iron, vitamins and minerals. In India is widely used in every household in various forms like stir-fries, soups, salads, saag, or curries.
I tried it out as a stir fry with Kala Chana Sprouts. Sprouts being a source of power and protein, this Amaranth with Chana Sprouts Stir fry is the healthiest meal one can include in their daily meal plans.
INGREDIENTS:

1) 1 Bunch Amaranth Leaves
2) 1 Bunch Spinach Leaves
3) 1 Cup Chana Sprouts
4) 1 Chopped Onion
5) 2 Chopped Tomatoes
6) Few Garlic Cloves
7) 1/2 Teaspoon Jeera/Cumin Seeds
8) 1/2 Teaspoon Red Chilly powder
9) 1/2 Teaspoon Turmeric powder
10) 1/2 Teaspoon Dry Mango powder
11) Salt to taste
12) 1 Tablespoon Mustard oil

PREPARATION TIME: 30 Minutes

HOW TO PREPARE:
* Wash and chop the spinach and amaranth leaves
* Chop onion, tomatoes and garlic cloves and keep aside
* In a wok, heat up oil and crackle jeera seeds, and saute garlic
* Add in chopped onions and saute till it turns translucent
* Add in Chopped tomatoes and turmeric, saute till tomatoes go soft
* Add red chilly powder, salt and Chana sprouts, mix well
* Add little water, cover the wok and cook for few minutes
* Finally ad in chopped Spinach and Amaranth leaves and mix well
* Sprinkle dry mango powder and cook till leaves wither
* Cook till all water is evaporated and leaves come together
* Serve hot with parathas and chilled curd