Samak Rice, Soya Chunks, Veggies Upma (high protein low calorie)

Name: Samak Rice, Soya Chunks, Veggies Upma (high protein low calorie)
Total time: 1500 s
Yield: 4 people
Cuisine: Indian
Ingredients: 1 cup samak rice/barnyard millet; 1 cup soaked soya chunks; 1 carrot chopped; 1 green chilli slit; 2 string curry leaves; 2 tomatoes chopped; 1 onion chopped finely; 1 handful green peas; 1 handful sweetcorn; 1 Tsp mustard seeds; 1 pinch hing powder; 2 Tbsp vegetable oil; 1 Tsp split urad daal; 1 Tbsp roasted chana daal; 1/3 Tsp dry ginger powder; 1 Tsp salt/ as required; 1 Tbsp masala powder; 3 cups water

Dr.Madhumita Mishra @FoodTalking

Odisha

#ga24
#Thailand
#SamakRice
#SoyaChunks

Samak /Sama rice/Barnyard millet is a good source of highly digestable protein and has least calories density.

On the other side soya chunks are full of protein.Yes, soya chunks benefit muscle-building due to their high protein content. They are an excellent source of muscle gain and repair.

I have used both sama rice and soya chunks with many veggies and nuts to prepare a healthy and delicious upma, lasting a long time.

#ga24
#Thailand
#SamakRice
#SoyaChunks

Samak /Sama rice/Barnyard millet is a good source of highly digestable protein and has least calories density.

On the other side soya chunks are full of protein.Yes, soya chunks benefit muscle-building due to their high protein content. They are an excellent source of muscle gain and repair.

I have used both sama rice and soya chunks with many veggies and nuts to prepare a healthy and delicious upma, lasting a long time.

Dr.Madhumita Mishra @FoodTalking

Odisha

#ga24
#Thailand
#SamakRice
#SoyaChunks

Samak /Sama rice/Barnyard millet is a good source of highly digestable protein and has least calories density.

On the other side soya chunks are full of protein.Yes, soya chunks benefit muscle-building due to their high protein content. They are an excellent source of muscle gain and repair.

I have used both sama rice and soya chunks with many veggies and nuts to prepare a healthy and delicious upma, lasting a long time.

#ga24
#Thailand
#SamakRice
#SoyaChunks

Samak /Sama rice/Barnyard millet is a good source of highly digestable protein and has least calories density.

On the other side soya chunks are full of protein.Yes, soya chunks benefit muscle-building due to their high protein content. They are an excellent source of muscle gain and repair.

I have used both sama rice and soya chunks with many veggies and nuts to prepare a healthy and delicious upma, lasting a long time.

Saved

Ingredients

25 minutes

4 people

1 cupsamak rice/barnyard millet
1 cupsoaked soya chunks
1carrot chopped
1green chilli slit
2string curry leaves
2tomatoes chopped
1onion chopped finely
1 handfulgreen peas
1 handfulsweetcorn
1 Tspmustard seeds
1 pinchhing powder
2 Tbspvegetable oil
1 Tspsplit urad daal
1 Tbsproasted chana daal
1/3 Tspdry ginger powder
1 Tspsalt/ as required
1 Tbspmasala powder
3 cupswater

Saved

Steps

25 minutes

1

Arrange and assemble the required ingredients as mentioned above
2

Soak samak rice for 15 minutes, after washing. Soak soya chunks and remove dirt and excess water from the soya chunks.
3

Heat oil in a wide pan and add mustard seeds and allow to splutter. Then add urad daal and roasted chana daal. Now mix chopped onion, curry leaves, hing and green chillies and roast till onions are translucent.
4

Then, saute green peas, chopped carrots, soaked soya chunks, sweet corn and salt. Mix the masala powder, ginger powder well with the veggies. Further mix chopped tomatoes, saute for a minute.
5

Add 3 cups of water and allow to boil. Now add soaked barnyard millet and mix well. Cover the fry pan and cook on medium heat till Sama rice
absorbed the water. Now the Samak rice and Soya Chunks Upma is ready to be served with hot Sambar. Thanks
6

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Dr.Madhumita Mishra @FoodTalking

on October 15, 2024 11:24

Odisha

I am a Scientist,working in DEFT , Bhubaneswar Odisha. I have interest in food and nutrition. Love innovative cooking. I like Vegetarian dishes, cook non-veg food for my family and friends. I love to watch and learn from MasterChef India in every season.