Soya Rice

Soya chunks are defatted soya flour product, a by-product of extracting soyabean oil. It is a vegetarian substitute for meat, quick to cook, with a protein content far greater than that which comes from meat.
Surprisingly, my daughter said that she would take rice for school lunch. Since she carries only one box, I wanted to make it as a one pot meal.

There are certain things that we should have in mind while packing lunch box for the kids.

The dish should be healthy, wholesome, balanced, colourful and interesting. And also importantly, it should not be messy.

Having all this in mind, I decided to make this soya rice. It has enough of carbohydrates, protein, minerals and vitamins and good amount of fibre.


Basmati rice – 1 cup

Small soya chunks – 1/2 cup

Carrot – 1 medium sized

Capsicum – 1 medium sized

Tomatoes – 2 medium sized

Butter – 1-2 tbsps

Jeera ( cumin seeds)- 1 tsp

Turmeric powder- 1/2 tsp

Red chilli powder- 1 tsp

Coriander powder- 2 tsps

Jeera powder- 1 tsp

Dry mango powder- 1/2 tsp

Garam masala powder- 1/2 tsp

Salt to taste

Wash the rice well and soak it for 10-15 mins.

Soak the soya balls in boiling hot water for 15-20 mins. Drain and rinse it well.

Squeeze soya balls well to drain the excess water. Keep it aside.

Wash and peel carrot. Cut into thin strips.

Wash and cut capsicum and tomatoes into strips.

Heat butter in a heavy bottom pan. To the hot, melted butter, add the jeera. When it starts spluttering, add capsicum and carrot.

Sauté for few mins and then add the tomatoes and soya balls. Mix well and add turmeric powder, chilli powder, coriander powder, jeera powder, dry mango and garam masala powder. Mix well and sauté for a minute.

Drain the rice completely and add. Mix gently and sauté again for few mins. Add 2 cups of water and salt to taste. Mix well.

When the water starts boiling, reduce the flame, close the pan with a lid and cook till the rice  becomes soft and dry.

Fluff the rice gently and serve hot with raita and papad:)