Kids craving something tasty?

This one-pot healthy recipe put together by our nutritionists packs in both flavour and protein. Soya chunks are known for their high protein content – even exceeding eggs, meat and milk! Tomatoes also have a wealth of vitamin and mineral content and when cooked release a cancer-fighting antioxidant. Hope you get a chance to make this. It’s definitely been on repeat around here!

Ingredients

2 tbsp oil
¼ bowl peanuts, skins on
1 bowl diced onions
1 bowl diced tomatoes
½ cup boiled soya bean chunks
1 bowl washed rice

Spices

½ tsp mustard seeds
¼ spoon cumin
6-7 curry leaves
3-6 cardamom pods
3 cloves
1 inch cinnamon stick
1 tsp ginger-garlic paste
¼ tsp turmeric powder
¼ tsp coriander powder
¼ tsp garam masala

Quick Notes

Serves – 2
Prep Time – 5 mins
Cook Time – 15 mins
Total Time – 20 mins

Instructions:

  1. On a low flame, add oil in a pressure cooker. Once the oil starts to heat, add in the mustard seeds, cumin, bay leaf and curry leaves, as well as the cardamom pods, cloves and cinnamon.
  2. Sautee the spices while stirring them well to release all their flavours.
  3. Once cooked, add the peanuts to the spices and continue roasting them.
  4. Fold in the ginger garlic paste, onions and tomatoes and sauté over a low flame for 2-3 mins.
  5. Now add in the boiled soya chunks and mix well until cooked through. Stir in the dry spices – mustard powder, coriander powder and garam masala. Once these ingredients are mixed well, add in the washed rice and mix again.
  6. Add 2 glasses of water and a dash of salt (as per taste) and close the lid of the pressure cooker. Wait until you hear the cooker whistle twice. You’re almost done!
  7. Turn the gas off and wait until all the pressure is released from the cooker. Open the cooker and give the rice a stir. Serve hot with raita or a vegetable salad on the side.

About Shreya Gupta

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