Soya Chaap with Daal, Paneer Sabji, Soya Bean Chunks, Fried Rice and Peanut Butter
A delicious and heart-healthy Indian-inspired meal that supports a diet aimed at lowering high cholesterol. This high-protein vegetarian recipe is rich in soluble fiber, plant-based proteins, and healthy fats.
Ingredients
- 1 cup soya chaap
- 1 cup daal (lentils)
- 1 cup paneer (cottage cheese) cubes
- 1 cup soya bean chunks
- 2 cups cooked brown rice
- 2 tbsp peanut butter
- 1 onion, chopped
- 2 tomatoes, diced
- 1 inch ginger, grated
- 2 cloves garlic, minced
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tsp coriander powder
- 1 tsp garam masala
- 1/2 tsp red chili powder
- Salt to taste
- Fresh coriander leaves for garnish
Instructions
In a pan, heat some oil and add cumin seeds. Saute until they splutter.
Add chopped onions, ginger, and garlic. Cook until onions are translucent.
Add diced tomatoes and cook until they soften.
Add turmeric powder, coriander powder, garam masala, red chili powder, and salt. Mix well.
Add daal, paneer, and soya bean chunks. Mix and let it simmer for 10-15 minutes.
In a separate pan, fry the soya chaap until golden brown.
In another pan, heat some oil and add cooked brown rice. Stir in the peanut butter and mix well.
Serve the soya chaap, daal with paneer sabji, soya bean chunks, and fried rice on a plate. Garnish with fresh coriander leaves.
Estimated Nutrition
Per serving
| Calories | 450 |
| Protein (g) | 20 |
| Carbs (g) | 35 |
| Fiber (g) | 8 |
| Sugar (g) | 5 |
| Saturated fat (g) | 5 |
| Trans fat (g) | 0 |
| Sodium (mg) | 600 |
| Cholesterol | 0 |