Episode 11 of Weightloss meals.
Ingredients
For the Soya Pulao (Serves 2)
Mini Soya Chunks: ½ cup (soaked and drained)
Basmati Rice: ½ cup (soaked for 20 minutes)
Veggies:
Green peas: ¼ cup
Green bell pepper: ½ cup (chopped)
Mushrooms: ½ cup (sliced)
Carrot: ½ cup (diced)
Sweet corn: ¼ cup
Khade Masale:
Jeera: 1 tsp
Shahi jeera: 1 tsp
Masala elaichi: 1
Elaichi: 2-3 pods
Black pepper: 5-6
Clove: 3-4
Dalchini: 1 small stick
Bay leaf: 1
Mint leaves: 2 tbsp (chopped)
Shahi Biryani Masala: 1 tsp
Lemon juice: 1 tsp
Ghee: 1 tsp
Oil for brushing the pan: 1 tsp
Water: 1 cup
Salt: to taste
For Accompaniment Salad
Cucumber: ½ (sliced)
Cherry tomatoes: 4-5 (halved)
Pomegranate seeds: 2 tbsp
Tangy bell pepper dressing: 2 tbsp (recipe above)
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Nutritional Information (Per Serving with Salad)
Calories: 280
Protein: 23g
Carbs: 35g
Fat: 6g
Fiber: 5g
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Steps to Prepare
Step 1: Prep the Soya Pulao
1. Heat a lightly oiled pan and sauté the khade masale until aromatic.
2. Add onions and cook until translucent.
3. Toss in mushrooms, green peas, green bell pepper, carrots, and corn. Sauté for 2 minutes.
4. Add soaked soya chunks and stir-fry with salt for 1 minute.
5. Mix in the soaked basmati rice and gently stir everything together.
Step 2: Cook the Pulao
1. Pour in water, shahi biryani masala, and lemon juice.
2. Cover and cook on low flame until rice is fluffy and water is absorbed (10-12 minutes).
3. Add a teaspoon of ghee on top and garnish with fresh mint leaves.
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