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The low-calorie soya delicacy is a favourite with nutritionists. Its high protein and heart- protective compounds make a healthy addition to the regular pulao.
- Heat the oil in a non-stick pan; add the caraway seeds, peppercorns and cinnamon.
- When the caraway seeds crackle add the cooked rice and salt, mix well and sauté on a medium flame for 1 to 2 minutes. Keep aside.
- Heat the oil in a non-stick pan, add the cumin seeds, when they crackle add ginger-garlic paste and onions and sauté till they turn translucent.
- Add tomatoes, turmeric powder, chilli powder, coriander-cumin seed powder, garam masala and kasuri methi and cook till the tomatoes are mashed (approx. 5 to 7 minutes). Sprinkle little water to prevent the masala from burning.
- Add soya nuggets, peas, 1 cup water and salt and mix well. Simmer for 5 to 10 minutes. Keep aside.
- Add the rice to the gravy and mix gently.
- Cook for 2 to 3 minutes in a kadhai and serve hot.
Nutrient values per serving
|Energy|| 258 cal|
|Protein|| 9.6 gm|
|Carbohydrates|| 43.1 gm|
|Fat|| 5.2 gm|
|Sodium|| 154.6 mg|
|Folic acid|| 28.1 mcg|
|Potassium|| 122.3 mg|
|Fibre|| 2.3 gm|
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