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Soya Khichdi

VIEWS 1924

Energy (kcal) - 190

Protein (g) - 10.5

Carbohydrate (g) - 36.88

Fat (g) - 5

Khyati's Health-O-Meter Says:

Soya chunks/edamame have a low glycemic index. It contains phytonutrients. Soya is a good source of proteins for vegetarians. The fiber content of green beans is very high and provides protein. They also act as an easy source of vitamins like A, C, K, B6, and folic acids. It is a good source of calcium, silicon, iron, manganese, potassium, and copper.

INGREDIENTS:
  • Soya chunks / edamame - 15g
  • Brown rice raw - 20g
  • Tomato [chopped] - 2 tbsp
  • Green chili [minced] - 1 unit
  • Oil-  ½ tsp
  • Cumin seeds - ½ tsp 
  • Onion [chopped] - 2 tbsp
  • Ginger-garlic paste-  1 tsp
  • Turmeric powder-  ½ tsp 
  • Yogurt - 1 tsp  
  • Salt - to taste 
  • Green beans [chopped] - 1 tbsp
  • French beans [chopped] - 1 tbsp
  • Coriander leaves [chopped] - 1 tsp
  • Mint leaves [chopped] - 1 tsp
  • Water - 2 cups
DIRECTIONS:
Step 1 Soak soya chunks/edamame and rice for 1 hour in water. Drain it and keep it aside.  Step 2 In a pan, heat oil and add cumin seeds until it pops. Later add onions, tomatoes, and ginger garlic paste. Let it cook until the onion turns transluscent. Step 3 Once the onion is cooked nicely add turmeric, yogurt, salt, peas, and French beans, and mix well.  Step 4 Finely chop tomatoes, onions, and french beans and make ginger garlic paste and keep it aside.  Step 5 Add soaked rice and soya chunks/edamame to the mixture in the pan and add 2 cups of water to it mix it and keep it on medium flame till it starts boiling, lower the flame and cover the lid for 18-20 mins till the rice is cooked correctly.  Step 6 Garnish with the mint leaves and serve hot with yogurt.

Soya Khichdi - BY KHYATI RUPANI

10 FEB 2018
VIEWS 1924

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