My blog completed 9 years. Celebrating 9 years blog anniversary. Thanks to all my readers and followers for your love support and encouragement. Sharing a nutritious recipe today.
Protein rich vegetable brown fried rice. Delicious and healthy fried rice with all the goodness of brown rice, soya chunks and mushrooms. Marinated soya chunks will give your rice a wonderful taste.
To make your rice more protein rich add 3-4 scrambled eggs or egg bhurji. You can also use shredded chicken if you want. But I made it completely vegetarian. Vegetarian people can use tofu or paneer in the rice. I have already shared a Mushroom egg fried rice recipe. You may like to try some more rice recipes from this blog.
Lemon coconut rice with kaffir lime leaves
Saffron rice with pickled jalapeno and ginger julienne
Corn peas barista fried rice or pulao
Korean rice or Korean egg fried rice
Aloo chutney pulao or green rice with potato
Beetroot rice or pulao and raita
Bhuni khichuri or bhoger khichuri/moong dal khichdi
Chana dal or Bengal gram and steamed egg khichdi
Recipe is very easy and healthy. You can also use white rice instead of brown rice. Use any vegetable like broccoli, carrot, sweet corn, capsicum, bell peppers etc. Add whatever you like.
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Recipe
Brown Rice – 1 cup
Mushroom – 1 heaped cup, halved
Soya nuggets – 1/2 heaped cup
Curd or yogurt – 2 tablespoon
Salt to taste
Black pepper – 1/2 to 1 teaspoon
Ginger garlic paste – 1 tablespoon
Green peas – 1/2 cup
Onion – 2, sliced
Green chilli – 2, finely chopped
Vinegar – 1 tablespoon
Soya sauce – 1.5 tablespoon
Oil – 1.5 tablespoon
Method
1. Rinse the brown rice well. Wash three four times. Drain and soak the rice in water for 30 minutes. Boil the rice with sufficient water. When water starts to rolling boil reduce the heat. Let it cook for 20-30 minutes or until rice becomes soft but not mushy. Drain the water and keep aside.
2. Boil soya chunks with water. Let it cool down. Drain the water and rinse with running water. Squeeze out all the water.
Marinate with curd or yogurt, salt, black pepper and ginger garlic paste. Mix well Cover and keep aside. You can keep the marinated soya chunks in refrigerator.
3. Slice the onions. Finely chop green chilli. Chop cleaned mushrooms. If you have small sized mushrooms cut into half. And make four pieces of large size mushrooms. Rinse the green peas.
4. Heat oil in a wok or pan. Add sliced onion and green chilli. You can also add 3-4 minced garlic if you want. Fry the garlic with onion if using.
5. When onion becomes light brown add the mushrooms. Mix and add marinated soya chunks. Saute and add green peas.
Add salt to taste. Mushrooms will release water. Saute until water dried up.
6. Add vinegar and soya sauce. Saute till everything dried up and green peas becomes soft.
7. Add boiled brown rice and mix well. Taste and add little more salt if required. Saute till everything well combined. You can add 3-4 scrambled eggs with rice if you want your fried rice more protein rich.
8. Serve hot with manchurian, chilli paneer etc.
Notes
1. You can use tofu, paneer cubes, shredded chicken or scrambled eggs or egg bhurji in the fried rice to make more protein rich
2. Add any vegetable of your choice
3. White rice can be used instead of brown rice.
4. You can also marinate the mushrooms with soya chunks if you want.
Protein Rich Fried Rice with Brown Rice
Equipment
- 1 Knife
- 1 Large pot
- 1 Bowl
- 1 Pan or wok
- 1 Spatula
Ingredients
- 1 cup Brown Rice
- 1 cup Mushroom Halved
- 1/2 Cup Soya chunks or nuggets
- 2 tbsp Curd or yogurt
- Salt To taste
- 1 tsp Black pepper powder
- 1 tbsp Ginger garlic paste
- 1/2 cup Green peas
- 2 Onion Sliced
- 2 Green chilli Finely chopped
- 1 tbsp Vinegar
- 1.5 tbsp Soya sauce
- 1.5 tbsp Oil
Instructions
- Rinse the brown rice well. Wash three four times. Drain and soak the rice in water for 30 minutes. Boil the rice with sufficient water. When water starts to rolling boil reduce the heat. Let it cook for 20-30 minutes or until rice becomes soft but not mushy. Drain the water and keep aside.
- Boil soya chunks with water. Let it cool down. Drain the water and rinse with running water. Squeeze out all the water.Marinate with curd or yogurt, salt, black pepper and ginger garlic paste. Mix well Cover and keep aside. You can keep the marinated soya chunks in refrigerator.
- Slice the onions. Finely chop green chilli. Chop cleaned mushrooms. If you have small sized mushrooms cut into half. And make four pieces of large size mushrooms. Rinse the green peas.
- Heat oil in a wok or pan. Add sliced onion and green chilli. You can also add 3-4 minced garlic if you want. Fry the garlic with onion if using.
- When onion becomes light brown add the mushrooms. Mix and add marinated soya chunks. Saute and add green peas.Add salt to taste. Mushrooms will release water. Saute until water dried up.
- Add vinegar and soya sauce. Saute till everything dried up and green peas becomes soft.
- Add boiled brown rice and mix well. Taste and add little more salt if required. Saute till everything well combined. You can add 3-4 scrambled eggs with rice if you want your fried rice more protein rich.
- Serve hot with manchurian, chilli paneer etc.
An excellent way to include soya nuggets in one’s diet. This protein rich fried rice is a meal on its own with mushrooms included. Bookmarking this recipe to try it out as I just bought plenty of mushrooms from the market.
Some of us at home love both mushrooms and Soya chunks. thanks for sharing this yummy and flavourful protein packed lunch, Sujata
This protein rich fried rich loaded with soya nuggets and mushrooms is a complete meal and perfect for lunch box . So quick and easy to whip up . One of my go to recipe .