Healthy Soya Pulao

Soya or textured soy protein is a  very important source of protein for a healthy body. I am a big fan of soya chunks and have a couple of recipes based off that.

In my latest dive into getting something quick and healthy for my family for dinner yesterday, I managed pretty good.









Ingredients :

For the Tadka

1. Cummin seeds - 2 tablespoons
2. Oil - 3-4 tablespoons
3. Hing - a pinch ( Asafoetida )
4. Cloves - 2-3 pieces
5. Black Cardamon - 2-3 pieces
6. Bay leaves - 2 medium sized

For the Pulao

1. Basmati Rice - 1 cup
2. Soya Nuggets - 1 cup ( Boiled in salt water)
3. Baby Spinach leaves ( Spinach leaves cut into small pieces is also OK ) - 2 cups
4. Cut vegetables of your choice - Carrots, beans, cauliflower etc. - I cup total
5. Corn - half a cup
6. Onion - 1 medium cut into small pieces
7. Tomato - 1 medium cut into small pieces ( Optional )
8. Ginger Garlic paste - 2 teaspoons
9. Kasuri Methi - a handful
10. Salt - to taste
11. Black Pepper corns - 10 pieces
12. Lemon Juice - 1 teaspoon
13. Garam Masala - 2 tablespoons
14. Coriander powder - 2.5 tablespoon
15. Red chili powder - 1 tablespoon
16. Biryani Masala - 1 tablespoon (Optional)

For the soya chunks

Preperation :

Boil water in a pan, put 2 teaspoons salt and put the soya chunks it the boiling water.

Let it cook for 15 min. Then drain out the water and rinse the soya chunks with cold water.

Then drain the remaining water and squeeze the chunks with your palm so that the excess water if any is removed.

 

Rice

Microwave recipe:

Take 1 cups of Basmati wash and wash it under running water. Then add 2 cups of water, Add half a teaspoon of salt to the water,  1 teaspoon of lemon juice and 1 tablespoon of oil. Microwave it for 15 minutes till the rice is properly cooked.
Slighly fluff the rice with a fork so that it does not stick together.

Add the 1 cup of washed rice in a pan & add 1 teaspoon of lemon juice and 1 tablespoon of oil. and fried cummin seeds. Add 1 bay leave for flavor. Then fill it up with 2 cups of wate. Add half a teaspoon of salt to the water, add the lemon juice and cover with a lid. Let it cook for 20 min on low flame. Do not stir in between.

When the water has evaporated from the rice we have our aromatic rice ready for more....Slighly fluff the rice with a fork so that it does not stick together.





For the pulao

Heat oil in a pan and add the cummin seeds and the hing into it, when it starts splattering add the cloves and black cardamon into it. Immediately add the cut onions and saute them till golden brown.

Add tomatoes and saute the mix for another 3-4 minutes.

when the oil starts leaving the edges of the mix, add some garam masala, Black pepper corns, Salt, coriander power and the red chili powder and mix it well. Saute the mix for another 3-4 minutes. Add the ginger Garlic paste now and str well.

Then add the Greens and the cut vegetables and saute on medium flame for 5 minutes.

Add the cooked rice and mix it well for about 4-5 minutes till all the dry gravy mix is evenly distributed with the rice. Add the Biryani Masala now and stir it well.

 

 

 

Sprinkle some lemon juice on the rice and Server it hot with boondi Raita...

 and pickle and enjoy the YUM flavorful healthy guiltless dinner / Lunch!

 

 

 

Paneer Hariyali

 

Paneer Hariyali : This is a super healthy entree, full of greens and loved by kids and grown-ups.
This is one of my personal favorites since it adds so much color to the dinner/lunch table. Its also interesting how you can experiment with the variations of the green color of the curry by putting in a variety of greens.
 




Ingredients:

From The Green World:

1. Fresh Dhania (Coriander ) leaves cut in small pieces - 1 bunch
2. Methi ( Fenugreek ) leaves - washed and cut 1 bunch
3. Palak ( Spinach ) leaves -washed and cut 1/2 bunch
4. Pudina ( Mint ) leaves - 6-7
5. Green peppers - 1 medium  diced very fine
6. Green Peas - 1 cup
7. 2 green chillies - diced

The regulars:

1. Onion - 2 medium diced
2. Tomato Cut in small cubes - 2 medium
3. Paneer ( Indian Cheese ) - 500 gms

Dry Masala:

1. Coriander Powder - 2 teaspoons
2. Cummin Powder - 2 teaspoons
3. Chili Powder - 1.5 teaspoon ( to taste)
4. Chat Masala - 1 teaspoon
5. Garam Masala - 1 teaspoon
6. Ginger Garlic paste - 1 teaspoon
7. Fennel seeds - 1 teaspoon ( ground )
8. Salt - to taste

Tadka:

1.  Oil - 3-4 tablespoons
2. Cummin seeds
3. Hing - a pich (astafotedia powder)

Optional ( if gravy is needed)

1. Cream - 1 cup
2. Milk - 1/2 cup

Wash and get the green leaves and the other ingredients ready as shown below.

 

 

 

 

Heat Oil in a skillet and put in the hing & cummin seeds till the seeds crackle. Now  saute the Onions and till they turn translucent and brown..

 

 

 

 

Then add the remaining greens.. you can add / modify this recipe to ad the greens of your choice and Paneer.Put the dry masala and stir well.  Now put the Ginger garlic paste and salt. Stir well. Cook on medium flame and keep stirring every 2 min so it does not stick in the base. Do this for 4-5 min till the curry paste mixes well with the paneer.

 

 

 

 

 
Cover it with a lid and on low flame cook for 2-3 min.

 

Server it hot with Chapati / Tandoori Rooti / Pooris.

 

For a gravy version, put 1 cup of cream and 1/2 cup of Milk(2%) and let it simmer for 3-4 minutes on medium flame.

 

 

 

Enjoy the awesome green delicacy.
Note : Sometimes you can also add grated celery with the greens to trick your children into eating a healthy dish.. I do that!! Just make sure that the quantity is not overpowering i.e. 1/4 cup or less.

To get a greener version : you can make a paste of the green leaves and use it.