Quick & Nutritious Soya Chunks Paneer Rice Recipe: High-Protein Meal in 30 Min
Are you looking for a quick, protein-packed, and nutritious meal that’s easy to prepare? This Soya Chunks and Paneer Rice Dish is the perfect solution! Combining the goodness of plant-based protein, fresh vegetables, and aromatic spices, this recipe is not only delicious but also brimming with health benefits. Let’s dive into the simple recipe, explore its nutritional advantages, and discover why this dish deserves a spot in your weekly meal plan.
How To Make Quick & Nutritious Soya Chunks Paneer Rice Recipe
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Ingredients:-
- 50g soya chunks
- 1 carrot (finely chopped)
- 1 capsicum (finely chopped)
- 1 tomato (finely chopped)
- 1 onion (finely chopped)
- 100g low-fat paneer cut into small cubes
- 200g cooked rice (preferably brown or basmati)
- 1 tbsp cooking oil or ghee
- 1 tbsp cumin seeds
- 1 tbsp red chili powder (use less or more as per your taste)
- 1 tbsp turmeric powder
- 1 tbsp garam masala
- Salt to taste
- Water (for boiling soya chunks)
Instructions:-
1. Prepare Soya Chunks:-
- Soak 50g of soya chunks in water for 5 minutes. Drain and rinse thoroughly to remove excess starch.
- Boil the soya chunks in fresh water for 5 minutes. Drain completely and set aside.
2. Chop Vegetables:-
- Finely chop carrot, capsicum, tomato, and onion. Keep them ready in a bowl.
3. Cook the Dish:-
- Heat 1 tbsp oil or ghee in a pan. Add cumin seeds and wait until they sizzle and pop.
- Add chopped onions and sauté until translucent. Toss in the remaining vegetables and stir-fry on low heat for 3–4 minutes.
- Add red chili powder, turmeric, garam masala, and salt to taste. Mix well.
- Add boiled soya chunks and paneer cubes. Cook for 2–3 minutes.
Finally, mix in cooked rice and stir gently to combine. Serve hot!
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Health Benefits of Soya Chunks and Paneer Rice:-
This dish is a powerhouse of nutrients. Here’s why it’s a healthy choice:
1. Rich in Protein:-
- Soya chunks: are a plant-based protein source, ideal for vegetarians. They support muscle repair, boost metabolism, and keep you full longer.
- Paneer: adds calcium and casein protein, promoting bone health and aiding in weight management.
2. Fiber and Vitamins from Vegetables:-
- Carrots (vitamin A), capsicum (vitamin C), and tomatoes (antioxidants) improve immunity, skin health, and digestion.
3. Low in Calories, High in Flavor:-
- Using minimal oil and low-fat paneer keeps the dish light. Spices like turmeric and cumin help with digestion and reduce swelling.
4. Balanced Carbohydrates:-
- Optional for brown rice for added fiber or basmati rice for a lighter option. Both provide sustained energy without spiking blood sugar.
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Conclusion:-
This Soya Chunks and Paneer Rice Dish is a perfect blend of taste, nutrition, and simplicity. Whether you’re a student, a working professional, or a parent, this recipe fits seamlessly into any lifestyle. With its high protein content, fiber-rich vegetables, and wholesome spices, it’s a meal that fuels your body while satisfying your taste buds.
Try this recipe today and share it with friends or family looking for a healthy yet flavorful meal option. Don’t forget to tag your creations with #HealthyVegetarianRecipes or #HighProteinMeals to inspire others.
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