lunch box:green soy chunk pulao

By Shalini Kolluri

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Vegans/ Vegetarians look to soy big time as they are packed with protein. Soy chunks are soft, great tasting and a perfect substitute for chicken. I have just started experimenting with this awesome legume. It can be used in pilafs, kormas and sauteed with butter, pepper and salt.

It is relatively easy to make and is highly nutritious.I use basmati rice that takes 15-20 minutes to cook. The combination of basmati, soy chunks and delicious green vegetables makes this recipe a hit during lunch time in my household.

Hope you enjoy eating it!

Ingredients:-

1/2 cup long grained rice (basmati rice)

1/2 cup soy chunks (rinsed and soaked in warm water for 15 min)

1/4 cup chopped cilantro

1 cup chopped green pepper

1/2 cup chopped scallions

1 teaspoon ginger paste

1 tablespoon garlic paste

1 bay leaf

1 cinnamon stick, 2 cloves and 2 cardamom

1 cup chopped green beans

1 table spoon canola oil

salt

2 green chilies chopped / 1 teaspoon red chili powder

2 teaspoons agave

1 1/4 cup of water

1 table spoon yogurt

Method:-

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Rinse and soak basmati rice for 1/2 an hour.

The soaked soy chunks would have swollen to almost 2 times their original size. drain excess water and rise with water to get rid of raw smell.

Heat oil in a non-stick pan (with a lid) over medium flame. Add cumin, bay leaf, cardamom ,cloves and cinnamon and allow to sizzle for 2 minutes. Add in the sliced scallions , green chili, ginger and garlic paste. Sizzle for 3 minutes.

Add in chopped peppers and beans. Saute on medium for 5 minutes.

Drain excess water from rice and add in pan. Stir in the salt and agave and add water & yogurt in it. Put a lid on it. cook for 15 min while stirring now and then.

After ten minutes, check if grain is cooked by crushing it between your thumb and index finger. If still raw, cook on low flame for 5-10 more minutes. Try not to over cook it as it might become mushy. Remove the bay leaf and cinnamon before serving.

Once cooked, garnish with cilantro.

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