Toddlers require a well-planned nutritious meal to meet their daily growth requirements. A meal which will provide carbohydrates, proteins, and vitamins. Today’s vegetable and soya chunks rice is one such dish. Rice provides carbohydrates, and Soya is an excellent source of protein, especially for vegetarians. Vegetables like Carrot, French beans, Potato, Onions, Curry leaves not only make the dish colorful and appealing but also add in taste and whole some goodness into the rice dish. Added peanuts give nice crunch apart from being a protein source. All in all, this is an easy one-pot recipe which serves as a healthy kids lunch box menu!
Vegetable and Soya Chunks Rice for Toddlers
Ingredients:
- ½ cup Rice
- Handful of Soya Chunks
- 1 small Carrot, roughly chopped into cubes
- 1 small Onion , finely chopped
- 1 sprig of Curry leaves
- 4-5 French beans, finely chopped
- 1-2 tbsp. of Peanuts
- 1 bay leaf
- ¼ tsp Turmeric powder
- ¼ tsp Cumin seeds
- ¼ tsp Garam masala (Optional)
- 2 tbsp. of Oil
- Salt to taste
- 1 ½ cups hot water
Method:
1. Soak the rice in enough water for 10-15 minutes. Rinse the rice thoroughly in water until the water runs clear of starch. Drain and keep aside.
2. Wash the soya chunks and soak them in warm water for 10-15 minutes. They will absorb water and swell.
3. Squeeze out all the water and rinse the soya chunks again in clear water for 2-3 times. Squeeze out all the water and keep aside.
4. In a pressure pan, heat oil on medium flame. Add cumin seeds and bay leaf. Once the seeds crackle add the curry leaves and peanuts. Stir fry for a while.
5. Now add onions followed by turmeric powder and sauté for about a minute. Add the remaining vegetables and soaked soya chunks and stir fry them for 1-2 minutes.
6. Now add the drained rice to the veggies and mix well. Season the rice with salt and garam masala.
7. Add about 1 ½ cup hot water to the rice and give a quick stir. Once the water begins to boil, cover the pressure cooker with a lid and cook the rice for 1-2 whistles.
8. Open the lid of the cooker, once the pressure has released. Fluff the rice with a fork taking care not to break the grains.
9. Serve warm either by itself or with some curd or raita.
This is a recipe that can be whipped up in next to no time – it’s just the soya chunks that need some effort. This season, be sure to try this out – the whole family will love it!
- ½ cup Rice
- Handful of Soya Chunks
- 1 small Carrot, roughly chopped into cubes
- 1 small Onion , finely chopped
- 1 sprig of Curry leaves
- 4-5 French beans, finely chopped
- 1-2 tbsp. of Peanuts
- 1 bay leaf
- ¼ tsp Turmeric powder
- ¼ tsp Cumin seeds
- ¼ tsp Garam masala (Optional)
- 2 tbsp. of Oil
- Salt to taste
- 1 ½ cups hot water
- Soak the rice in enough water for 10-15 minutes. Rinse the rice thoroughly in water until the water runs clear of starch. Drain and keep aside.
- Wash the soya chunks and soak them in warm water for 10-15 minutes. They will absorb water and swell.
- Squeeze out all the water and rinse the soya chunks again in clear water for 2-3 times. Squeeze out all the water and keep aside.
- In a pressure pan, heat oil on medium flame. Add cumin seeds and bay leaf. Once the seeds crackle add the curry leaves and peanuts. Stir fry for a while.
- Now add onions followed by turmeric powder and sauté for about a minute. Add the remaining vegetables and soaked soya chunks and stir fry them for 1-2 minutes.
- Now add the drained rice to the veggies and mix well. Season the rice with salt and garam masala.
- Add about 1 ½ cup hot water to the rice and give a quick stir. Once the water begins to boil, cover the pressure cooker with a lid and cook the rice for 1-2 whistles.
- Open the lid of the cooker, once the pressure has released. Fluff the rice with a fork taking care not to break the grains.
- Serve warm either by itself or with some curd or raita.