Lunch Ideas
Soya Chunk Biryani Bowl
A one-pot biryani with soya chunks doing the protein work, whole spices for the aroma, and less rice per serving than a restaurant plate.
430
kcal
26g
protein
60g
carbs
9g
fat
Per serving · makes 2 · 40 minutes
Ingredients
- •1 cup soya chunks, soaked in hot water and squeezed
- •1 cup basmati rice, soaked 20 minutes
- •1 onion, sliced
- •1 tomato, chopped
- •Quarter cup curd
- •1 tsp ginger-garlic paste
- •1 bay leaf, 3 cloves, 1 small cinnamon stick, 2 cardamom
- •1 tsp biryani masala, half tsp turmeric, half tsp red chilli
- •2 tsp oil
- •Mint and coriander
- •Salt
- •1.75 cups water
Method
- 1.Heat the oil, fry the whole spices, then the onion until golden.
- 2.Add ginger-garlic paste, tomato and the powdered spices. Cook until soft, then add the curd and the squeezed soya chunks. Cook 5 minutes.
- 3.Add the drained rice, salt, half the mint and coriander, and the water. Bring to a boil.
- 4.Cover tightly and cook on the lowest flame for 15 minutes. Rest 5 minutes off the heat before opening.
- 5.Fluff with a fork, top with the rest of the herbs, and serve with raita.
Coach’s note
Marinate the squeezed soya in the curd and spices for 15 minutes if you have time. It takes the flavour all the way through the chunk instead of sitting on the surface.
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