A quick and nutritious high protein rice dish packed with vegetables and flavor, ready in just 15 minutes.
Ingredients
Main Ingredients
- 1cupDosti basmati rice
- 1cupSoya chunks
- 1/2cupPaneer
- 1/2cupCorn
- 2tspOil
- 1Green chili
- 1Capsicum
- 1Onion
- 1Carrot
- 1/2cupGreen beans
- 1tbspPeri peri masala
- 1tbspLemon juice
- Salt to taste
- Spring onion for garnish
- 2 1/2cupWater
Nutrition (per serving)
Calories
545.0kcal (27.25%)
Protein
26.5g (53%)
Carbs
82.0g (29.82%)
Sugars
3.0g (6%)
Healthy Fat
7.5g
Unhealthy Fat
2.5g
% Daily Value based on a 2000 calorie diet
How to make High Protein Veg Rice
Cooking Instructions
Rinse the basmati rice under cold water until the water runs clear.
Soak the soya chunks in hot water for about 10 minutes, then drain and squeeze out excess water.
In a pan, heat the oil over medium heat.
Add chopped onion, green chili, capsicum, carrot, and green beans. Sauté until the vegetables are slightly tender.
Add the soaked soya chunks, corn, and paneer to the pan.
Stir in the peri peri masala, lemon juice, and salt.
Add the rinsed rice and water to the pan. Bring to a boil.
Once boiling, reduce the heat to low, cover, and cook for about 10 minutes or until the rice is fully cooked.
Fluff the rice with a fork and garnish with spring onion before serving.
Nutrition (per serving)
Nutrition (per serving)
Calories
545.0kcal (27.25%)
Protein
26.5g (53%)
Carbs
82.0g (29.82%)
Sugars
3.0g (6%)
Healthy Fat
7.5g
Unhealthy Fat
2.5g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
For added flavor, you can use vegetable broth instead of water.
Feel free to customize the vegetables based on your preference.
Make sure not to overcook the rice to maintain its texture.
FAQS
How can I make high protein veg rice suitable for a vegan diet?
To make this high protein veg rice recipe vegan, simply substitute the paneer with tofu or omit it entirely. You can also add more soya chunks or other plant-based protein sources like chickpeas or lentils to maintain the protein content.
What are some good substitutions for the vegetables in high protein veg rice?
You can customize the vegetables in high protein veg rice based on your preferences or what you have on hand. Good substitutions include zucchini, bell peppers, peas, or spinach. Just make sure to adjust the cooking time slightly for softer vegetables.
How should I store leftover high protein veg rice?
To store leftover high protein veg rice, let it cool completely, then transfer it to an airtight container. It can be refrigerated for up to 3-4 days. For longer storage, consider freezing it in portions, which can last for up to 2 months.
What can I serve with high protein veg rice for a complete meal?
High protein veg rice pairs well with a variety of dishes. You can serve it alongside a fresh salad, raita, or even a spicy curry for a complete meal. Adding a side of grilled vegetables or a protein-rich dish like chickpea salad can also enhance the meal.
What is the cooking process for making high protein veg rice quickly?
To make high protein veg rice quickly, start by rinsing the basmati rice and soaking the soya chunks while you chop the vegetables. Sauté the vegetables in oil, add the soaked soya chunks, corn, and paneer, then stir in the spices. Finally, add the rice and water, bring to a boil, reduce heat, cover, and cook for about 10 minutes until the rice is fluffy.
Loading reviews...
Suman Yadav
(@sumansauthenticrecipe)
Kitchen/cooking 🥘Authentic Recipe 🍱Everyday Lunch Thali ideas 👌Easy | Quick | Food Hack | Healthy Recipe Kitchen/cooking 🥘Authentic Recipe 🍱Everyday Lunch Thali ideas 👌Easy | Quick | Food Hack | Healthy Recipe...
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia