How to make Soya Bean Khichdi -
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 (ब्राउन बास्मती चावल)
Cuisine : Indian
Course : Rice
For more recipes related to Soya Bean Khichdi checkout Soya Chunk Pulao. You can also find more Rice recipes like Paella Marinera Chicken and Broccoli Risotto Ghee Rice-SK Khazana Chicken Meatball Pulav
Soya Bean Khichdi Recipe Card
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.
Prep Time : 11-15 minutes
Cook time : 11-15 minutes
Serve : 4
Level Of Cooking : Moderate
Taste : Mild
Ingredients for Soya Bean Khichdi Recipe
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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