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Ingredients:1 cup brown or round rice, washed, soaked for 15 minutes
100 gms. soya nuggets
1 capsicum sliced into strips
1 tomato chopped fine
1 onion sliced into strips
1 potato jullienned (cut into 2” long fingers)
1 carrot jullienned
1 spring onion with head, cut into 1” pieces
1 zucchini sliced into rounds
1 tbsp. coriander leaves finely chopped
salt to taste
2 tbsp. oil
1 tbsp. butter
2 tbsp. milkGrind to a paste:
1" ginger
8-10 flakes garlic
4 green chillies
2 tbsp. grated coconut
4-5 soya nuggets
1 tbsp. soya sauce
1 tbsp. tomato sauce
1/2 tsp. chilli sauce
salt to tasteMethod:
- Drain water from rice.
- Heat a large heavy pan, add oil.
- Add drained rice and roast gently stirring all the time.
- Allow rice to get a light brown colour.
- Add 3 cups boiling water and salt to taste
- Allow to cook till each grain is separate and soft.
- Empty and keep aside.
- Boil nuggets in water for 5 minutes, drain and keep aside.
- Wash and reheat pan, add butter.
- Add paste and fry for a minute.
- Add all chopped vegetables except coriander, and stirfry for 2 minutes.
- Add salt as required. Check taste and adjust sauces or salt.
- Add 1/2 cup water and continue to simmer till veggies are soft.
- Add soya nuggets, and stir gently.
- Take off fire.
- In an ovenproof casserole, add half the rice, spread all over base of dish.
- Spread 3/4 of the cooked masala vegetable over rice.
- Top with remaining rice.
- Pile remaining vegetable over rice in center.
- Sprinkle 2 tbsp. milk all over. Cover loosely.
- Bake in preheat oven at 300C for 5-7 minutes.
- Serve piping hot.
Making time: 45 minutes
Makes: 3 servings
Shelflife: 1 day refrigerated. Bake just before required
Nutritive value per serving
Protein : 18.6gms Fat : 29.5gms Minerals : 3.38gms Fibre : 3.67gms Carbohydrate : 39.1gms Energy : 494kcal
Soyabeans' Index
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