High Protein Burnt Garlic Fried Rice with Soya Chunks
This High Protein Burnt Garlic Fried Rice with soya chunks is smoky, crunchy, and super filling. It's a perfect fusion of Chinese flavors with an Indian protein twist, ideal for fitness lovers, quick dinners, and flavor hunters. The smoky aroma of burnt garlic combined with the protein-packed soya chunks makes this dish a delightful and healthy choice for any meal.
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Ingredients
Cooked rice (chilled)2cups
Oil2tbsp
Soya chunks (boiled & chopped)1cup
Paneer/Tofu (optional)1/2cup
Onion (sliced)1
Boiled corn1/4cup
Garlic (chopped)12clove
Soy sauce1tbsp- Lemon juice/Vinegar1tsp
Black pepper1tsp
Red chili flakes1/2tsp
Salt (to taste)
Nutrition (per serving)
Calories
512.5kcal (25.62%)
Protein
18.8g (37.5%)
Carbs
62.9g (22.87%)
Sugars
1.6g (3.2%)
Healthy Fat
16.1g
Unhealthy Fat
4.3g
% Daily Value based on a 2000 calorie diet
How to make High Protein Burnt Garlic Fried Rice with Soya Chunks
- Step 1
Heat ½ tbsp oil and roast the soya chunks until golden. Keep them aside.
- Step 2
Add the remaining oil and fry the garlic until golden and smoky.
- Step 3
Add the sliced onions and stir-fry for 1 minute.
- Step 4
Add the boiled corn and sauté briefly.
- Step 5
Add the roasted soya chunks and paneer/tofu if using.
- Step 6
Add the cooked rice, then pour in the soy sauce, black pepper, red chili flakes, salt, and vinegar or lemon juice.
- Step 7
Toss everything on high heat to achieve a smoky flavor.
- Step 8
Garnish with burnt garlic or spring onion greens and serve hot.
Nutrition (per serving)
Nutrition (per serving)
Calories
512.5kcal (25.62%)
Protein
18.8g (37.5%)
Carbs
62.9g (22.87%)
Sugars
1.6g (3.2%)
Healthy Fat
16.1g
Unhealthy Fat
4.3g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Use chilled rice for the best texture and to prevent it from becoming mushy.
Adjust the spice level by increasing or decreasing the red chili flakes.
For a vegan option, use tofu instead of paneer.
Roast the garlic carefully to avoid burning it, as it can turn bitter.
Toss the rice on high heat to achieve the signature smoky flavor of fried rice.
FAQS
Can I use fresh rice instead of chilled rice?
It's best to use chilled rice as it prevents the dish from becoming mushy. Freshly cooked rice can be spread out to cool before using.
Can I skip the paneer or tofu?
Yes, paneer or tofu is optional. The soya chunks provide enough protein for the dish.
How can I make this dish spicier?
You can increase the quantity of red chili flakes or add a dash of hot sauce for extra heat.
Can I add other vegetables?
Yes, you can add vegetables like bell peppers, carrots, or peas to enhance the flavor and nutrition.
What can I use as a garnish if I don't have spring onion greens?
You can use chopped coriander leaves or additional fried garlic as a garnish.
Suman Yadav
(@sumansauthenticrecipe)
Kitchen/cooking 🥘Authentic Recipe 🍱Everyday Lunch Thali ideas 👌Easy | Quick | Food Hack | Healthy Recipe
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