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One pot Lunch in 30 mins | lunch box | busy day lunch | Soya Tomato Rice | One Pot High Protein Lunchbox Recipe

A flavourful one pot Soya Tomato Rice made with boiled soya chunks, fresh tomatoes and a coarse spiced paste — high protein, ready in 30 minutes, perfect for lunchboxes.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course: Main Course
Cuisine: Indian

Ingredients
  

  • Oil
  • Mustard seeds
  • ½ tsp saunf
  • 2 onions sliced
  • 1 inch ginger
  • Handful of garlic
  • 2 green chillies
  • 1 cinnamon
  • 3 cloves
  • 2 cardamom
  • Few mint leaves
  • Handful of small onions
  • 4 tomatoes sliced
  • 1 tbsp red chilli powder
  • Turmeric powder
  • Salt
  • 1 cup boiled soya chunks
  • 1¾ cups water
  • 1 cup rice soaked
  • Coriander leaves

Equipment

  • 1 pressure cooker

Method
 

  1. In a mixer add ginger, garlic, green chillies, cinnamon, cardamom, cloves, mint leaves and small onions. Grind into a coarse paste without water.
  2. Heat oil in a cooker. Add mustard seeds and saunf. Let them splutter.
  3. Add sliced onions and fry well.
  4. Add the coarse paste and curry leaves and fry until raw smell disappears.
  5. Add sliced tomatoes, red chilli powder, turmeric powder and salt. Mix well and cook until masala is nicely cooked.
  6. Add boiled soya and mix well.
  7. Close cooker without whistle and cook until oil separates.
  8. Add water and soaked rice. Mix gently.
  9. Close and cook for 2 whistles on medium flame.
  10. Open once pressure releases, fluff gently and finish with coriander leaves.

Notes

Grind the spice paste coarse not smooth — the texture gives better flavour to the rice.
Do not add water while grinding — a dry coarse paste coats the masala better.
Cook masala until oil separates before adding rice — this is the key to flavourful rice.
I used Seeraga Samba rice — you can use any rice you prefer, adjust water accordingly.
Boil soya chunks in salted water and squeeze well before adding for best texture.
Let pressure release naturally for perfectly cooked fluffy rice.