Recipe Details

vegetarian diet chart for weight loss

Soyabean ki khichdi

01 Jul 2018 265 Views

This khichdi is made with soyabean which is a very good source of protein, B vitamins and minerals.and an excellent source of iron and calcium. The white rice is replaced with brown rice which has most of the nutrients intact and is high on fiber , relatively low in calorie and gluten free and thus aids weight loss.


Method

1. Soak soya beans and rice for 1-2 hour in water.

3. In a non-stick pan heat oil and add the cumin seeds.

4. When the seeds crackle, add the onion and ginger garlic paste and saute until the onion is brown.

5.Then add turmeric, salt, peas ,yogurt and French beans and mix well .

6. Now add soaked rice and soyabeans to the mixture in pan with 2 cups water and keep it on medium flame and boil it. Reduce the flame and cover the lid and cook for 15-20 mins till the rice is properly cooked .

7. Garnish with the coriander and mint leaves

8. serve hot with yogurt.

Ingredients

Brown rice raw -20gms

Tomato -1 medium

Soya bean -20gms

Green chili -1

Cumin seeds -½ tsp

Turmeric powder- ½ tsp

Onion- 10gms

Ginger-garlic paste -1tsp

French beans -10gms

Green beans -20gms

Oil- ½ tsp

Coriander leaves for garnish

Mint chopped- 5 gm

Yogurt -5gm

Water - 2 cups

Salt to taste


Nutritive Value

Energy :192kcal

Protein:10.8g

Carbohydrate :37g

Fat :7g