How to make Soya Bean Khichdi Recipe - Soya beans have a low glycaemic index. In fact, all beans have a low glycaemic index, but soya beans particularly so. Try to include them in your diet for their excellent health benefits. A healthy meal in one!

This recipe is from the book Healthy Indian Cooking for Diabetes.

Main Ingredients : Soya bean ( सोया बीन ) , Brown basmati rice ( ब्राउन बास्मती चावल )

Cuisine : Indian

Course : Rice

Soya Bean Khichdi

With the recognition of being an important commercial pulse of the world, soya beans are coming into many kitchens around the world. Soya beans are said to control blood sugar levels, lower cholesterol, regulate the bowels and relieve constipation. Besides the popular tofu or beancurd, the beans are also fermented and used to make flavouring pastes and condiments, notably the Japanese soy sauce or shoyu and miso and the Indonesian tempeh.

Soya Bean Khichdi Recipe Card

Soya Bean Khichdi
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Prep Time : 11-15 minutes

Cook time : 11-15 minutes

Serve : 4

Level Of Cooking : Medium

Ingredients for Soya Bean Khichdi

  • Soya bean soaked 100 grams

  • Brown basmati rice soaked and drained 140 grams

  • Tomato chopped 3 medium

  • Green chilli slit 3

  • Olive oil 1 teaspoon

  • Cumin seeds 1/2 teaspoon

  • Onion sliced 2 medium

  • Ginger-garlic paste 1 teaspoon

  • Turmeric powder 1/2 teaspoon

  • Low-fat yogurt 60 grams

  • Salt 1/2 teaspoon

  • Green peas 75 grams

  • French beans boiled 10-12 cm dices

  • coriander leaves chopped 15 grams

  • Mint chopped 15 grams

Method

Step 1

Bring 1 litre water to the boil in a deep pan. Add the drained soya beans and rice, along with the tomatoes and green chillies. Cook until both the rice and beans are done – about 35–40 minutes.

Step 2

Heat the oil in a non-stick pan and add the cumin seeds. When the seeds begin to change colour, add the onion and ginger-garlic paste and sauté until the onion is golden.

Step 3

Stir in the turmeric, yogurt, salt, peas and French beans, mixing well, followed by the cooked rice and beans.

Step 4

Add 200ml water and the coriander leaves and simmer on a medium heat for 5–7 minutes. Garnish with the mint leaves and serve hot with natural low- fat yogurt.

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