Tuesday, September 22, 2015

Food : Soya Chunks Pulav

The next best thing to eating food, is talking about it.
Your food choices each day affect your health — how you feel today, tomorrow, and in the future.
Good nutrition is an important part of leading a healthy lifestyle.  Being a vegetarian it is important for me to derive the proteins into my body. Excellent source of protein is Soya Chunks and my favorite too. 
It is quick to cook, with a protein content far greater than that which comes from meat.
Soya chunks are dry when you purchase them. They need to be reconstituted in water, which causes them to become spongy. Plain soya chunks do not have much flavor at all, but they absorb sauces, spices and flavorings well. Use them to make stew, soup, curry and masala dishes, salads and stir-fries.

When my wife was away, I decided to try soya nuggets for my lunch and came up with my own recipe from the experience I have gained with cooking for some years now. I wanted something very simple and minimal masala as against to the Indian food. I hope you like it just like I did. 

This being my first blog for a cooking recipe, I hope to continue my experiments and share with you guys who are like minded and open to trying varieties. 

Recipe - SOYA CHUNKS PULAV 
Serves 1 person
Cooking time 20 mins
Preparation time 15 mins

Ingredients :
Cooked rice 1 cup (basmati or sona masuri)
Soya chunks - 10 to 12 soaked 
Onion small - diced lengthwise
Green chillies - 3 slit lengthwise
Ginger-garlic paste or grated - 1 tbsp
Cumin seeds - 1/2 tsp
Cashews - 10
Cinnamon - small stick
Cardamom - 1 
Cloves - 2 
Frozen green peas - 1/4 cup (as per your choice)
Beans - 1/4cup (as per your choice)
Carrot - 1/4 cup (as per your choice)
Coriander leaves(cilantro) - fresh
Yogurt or curd - 2 tbsp
Salt to taste

Procedure :
1) Heat the pan and add 2 tbsp oil 
2) Add the cumin seeds(jeera) until they splutter along with cinnamon, clove and cardamom
3) Add the cashews and saute as they get colored fast
4) Now add the onion and saute for 30 seconds
5) Add the ginger garlic paste and green chillies until the aroma comes up 
6) Now add the vegetables and fry them until the rawness is gone and crunchy enough to eat for about 2 mins
7) Add the curd and the soya chunks and saute for couple of mins so that the curd is absorbed in the mixture
8) Add salt per your taste and mix the cooked rice
9) Saute carefully so that the rice does not become damp and remove from the stove
10)Garnish with fresh cilantro and serve hot

Note:
1) soak the soya chunks in hot water for about 20-30 mins and dry away the water
2) you can add desiccated coconut while mixing other ingredients for more taste
3) you can add any other vegetables of your choice
4) also try adding methi leaves as they suit best with soya nuggets
5) you can add garam masala instead of the spices I have mentioned
6) you can serve it with raita or shorba
7) you can alter this recipe for biryani taste as well

Benefits of Soya chunks:
Nuggets are extremely high in protein.
They are pure vegetarian beans, hence good choice for the vegetarians.
Nuggets is rich in protein diet and essential for complete nutrition.
It is proven a healthy food item for young as well as for old people.
It is un-problematic food item, especially for diabetics and heart patients.
Soy oil is also very healthy in cooking.
Soya nuggets provides a good amount of vitamins, minerals, fiber and protein for growing children.
Soya contains high amount of fiber, it helps in loosing weight as well.
Soya bean is one of the best non-fish sources of essential omega-3 fatty acids, that can help in reducing the risk of coronary heart disease.
Soy protein can provide positive results for people with high blood pressure.
Soy protein has various benefits for the women, especially during the post-menopausal years.

Happy Cooking!

No comments: