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, Brown basmati rice

Cuisine : Indian

Course : Rice

Soya Bean Khichdi

Soya Bean Khichdi Recipe - How to make Soya Bean Khichdi


Prep Time : 11-15 minutes

Cook time : 11-15 minutes

Serve : 4

Level Of Cooking : Medium


  • Soya bean soaked100 grams

  • Brown basmati rice soaked and drained140 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


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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