Soya Chunk and Vegetable Pulao

CALORIES

440 kcal

PROTEIN

28 g

CARBS

60 g

FAT

10 g

1. →40 g dry soya chunks
2. →60 g raw basmati rice
3. →1 onion, sliced
4. →150 g mixed vegetables — carrot, beans, peas, capsicum
5. →1 tsp oil
6. →Bay leaf, 2 cloves, small piece of cinnamon, 1/2 tsp jeera
7. →1/2 tsp garam masala, salt

1. 01Soak the soya chunks in hot salted water for 10 minutes, then squeeze them dry — squeezing is what stops them tasting of nothing.
2. 02Heat the oil, add the whole spices and jeera, then brown the onion.
3. 03Add the vegetables and the squeezed soya, and fry 3 minutes.
4. 04Stir in the drained rice, the garam masala and salt, add 120 ml water, cover and cook 12 minutes until absorbed.
5. 05Rest 5 minutes off the heat before fluffing.

Have it with 100 g of curd on the side to take protein past 33 g. The 60 g of raw rice is one modest katori cooked — measure it dry.