Soya Granules & Tomato Rice with step by step pictures

After the success of using Soya Chunks in the Soya chunks Briyani recipe, I have started using it regularly in one form or the other.

Soya chunks or Meal maker as it is known around here is also goes by the name Textured vegetable protein,is made from de-fatted Soy flour, which is a by-product after oil is extracted from the bean.It is one of the most popular meat replacer and is available as chunks, granules and flakes.

I wanted to keep this as the theme for one of the weeks in this edition but later [as usual] changed the sub theme. So this is the recipe that was a part of the original sub theme.

I made this for the kids lunch box and Lil dude who is a picky eater was not able to find any difference / addition to the regular tomato rice! So this is one of the easy ways to add protein to the meal.

Talking of proteins,animal protein is called ‘complete proteins’ as they contain all the 9 essential amino acids. Plant proteins on the other hand plant proteins are termed as ‘incomplete proteins’ as they have at least one amino acid missing. There is an exception to this – Soy protein. It has all the essential amino acids.

But vegetarians need not worry for by combining one or more plant protein we can plan the diet all amino acids. Grains and pulse combination is an excellent way to obtain all the amino acids. I feel the Indian cuisine has a lot of option that has been followed for a very long time. Like arisi parippu sadham,dhal-chawal etc.,combining rice with sambar[which has toor dhal/pigeon pea],Idli,Dosa,Chapathi with Dhal etc.

Check out this post on proteins to learn more about the amino acids.

Soya Granules & Tomato Rice

Step by step method to prepare Soya granules & Tomato rice…

Heat water with a little milk and when it comes to a rolling boil, add the soy granules and turn off the heat. Cover and let it sit for 5 minutes. Drain and discard the water. Rinse well under cold water and squeeze out the excess liquid. Keep aside the prepared soya granules

Soya Granules & Tomato Rice

Heat oil in a pan and add mustard seeds,channa and urad dal. When the mustard pops, add the peanuts. After a minute add onions and curry leaves. Saute till the onion turns soft.Add tomatoes and cook for a minute and then tip in the prepared soya granules.

Soya Granules & Tomato Rice

Add 1/4 cup [or lesser] water and put in chili powder, turmeric powder and salt.Mix well and let it simmer till the tomatoes turn mushy. Else use a potato masher to mash up the tomatoes. The soya granules will hold their shape even when mashed.

Soya Granules & Tomato Rice

Now add the cooked rice.Mix well and let it simmer for a couple of minutes for the flavors to blend.

Soya Granules & Tomato Rice

Remove from pan and serve garnished with coriander seeds. We paired it up with peanut raita and some crisps.

Soya Granules & Tomato Rice

Note:

Adding milk to the water used to cook the soya reduces the smell of the ingredient. You can also add a piece of ginger to the pan of boiling water.

5 from 2 votes
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Soya Granules and Tomato Rice

A simple and flavorful protein rich rice dish

Course: Main Course
Cuisine: Indian
Author: PJ
Ingredients
  • 1/4 cup Soya granules
  • 2 tablespoons Milk
  • 1 teaspoon Oil
  • 1 teaspoon Mustard seeds
  • 1/2 teaspoon Urad dal
  • 1/2 teaspoon Channa Dal
  • 1 number Onion,chopped
  • 3 numbers Tomato,chopped
  • A few Curry leaves
  • 3/4 cup Rice
  • 1 teaspoon Chili powder
  • 1/8 teaspoon Turmeric powder
  • Salt - To taste
Instructions
  1. Cook rice like you normally do but make sure the grains are seperate. Spread on a plate to cool and keep aside.

  2. Heat water with a little milk and when it comes to a rolling boil, add the soy granules and turn off the heat. Cover and let it sit for 5 minutes. Drain and discard the water. Rinse well under cold water and squeeze out the excess liquid. Keep aside the prepared soya granules

  3. Heat oil in a pan and add mustard seeds, cumin, channa and urad dal. When the mustard pops, add the peanuts. After a minute add onions and curry leaves. .

  4. Saute till the onion turns soft.Add tomatoes and cook for a minute and then tip in the prepared soya granules

  5. Add 1/4 cup [or lesser] water and put in chili powder, turmeric powder and salt.Mix well and let it simmer till the tomatoes turn mushy. Else use a potato masher to mash up the tomatoes. The soya granules will hold their shape even when mashed.

  6. Now add the cooked rice.Mix well and let it simmer for a couple of minutes for the flavors to blend.

  7. Remove from pan and serve garnished with coriander seeds. We paired it up with peanut raita and some crisps.

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12 thoughts on “Soya Granules & Tomato Rice”

  1. I used to love soya chunks and I add it to any dish. It also works great as a sub for minced meat and is such a boon for vegetarians. This tomato rice with the chunks look extremely delicious. Perfect for a lunch box or a quick meal fix.

  2. soaking granules in milk is new to me – any particular reason PJ ? and I personally am a HUGE fan of tomato rice (tomato bhaath as I call it) along with my husband who wd love this addition of protein ! bookmarked !

  3. Soya granules in tomato rice is my most favourite dish, whenever i make tomato rice its quite a ritual for me to add either soya granules or green peas. Rice looks absolutely irresistible.

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