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Soya Bean Khichdi

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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.

Preparation Time :11-15 minutes

Cooking time : 11-15 minutes

Servings : 4

Soya Bean Khichdi

Main Ingredients

Soya bean, soaked, Brown basmati rice

Cuisine

Fusion

Course

Rice

Ingredients

  • 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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