Wagyu Beef Teriyaki with Rice
Japanese • All Foods
How to Make Soya Teriyaki with Rice (Traditional & Healthy Version)
Soya Teriyaki with Rice is a wholesome vegetarian adaptation inspired by the rising popularity of Indo-fusion cuisine. In India, where vegetarianism is celebrated, soya chunks (also known as 'soya bari' or 'nutri nuggets') are a protein-rich substitute for meat, widely enjoyed across homes from Punjab to Tamil Nadu. This dish brings the umami flavors of teriyaki sauce together with fluffy steamed rice ('chawal'), making it a satisfying and nutritious vegetarian snack or light meal. Soya Teriyaki with Rice is mildly sweet, savory, and aromatic, perfect for health-conscious individuals searching for tasty yet guilt-free options. Its adaptability to Indian spices and use of locally available ingredients means you can enjoy this dish during casual gatherings, or even as a festive treat during Navratri when many prefer vegetarian meals. This recipe is easy to prepare, with minimal oil, making it ideal for those tracking calories or looking for a balanced diet. Enjoy the fusion of flavors while honoring Indian culinary traditions.
Ingredients(for 1 medium bowl per person)
- 1 cup Soya chunks (soya bari) (Nutri nuggets)
- 1 cup Basmati rice (Chawal)
- 1 small Onion (finely chopped, pyaz)
- 1/2 cup Capsicum (shimla mirch, sliced)
- 1/4 cup Carrot (gajar, julienned)
- 2 cloves Garlic (finely chopped, lahsun)
- 2 tbsp Low sodium soy sauce (for teriyaki flavor)
- 1 tbsp Jaggery powder (gur, for sweetness)
- 1 tsp Cornflour (makai ka atta, mixed with water)
- 1 tsp Sesame oil (til ka tel)
- 2 tbsp Spring onions (hara pyaz, for garnish) - optional
Instructions
- 1
Soak soya chunks in hot water for 10 minutes, then squeeze out excess water and set aside.
10 minutes
Rinse soya chunks well to remove beany taste.
- 2
Rinse and cook basmati rice with double the amount of water until soft and fluffy. Keep aside.
15 minutes
Use a fork to fluff rice for separate grains.
- 3
Heat sesame oil in a kadhai or deep pan. Sauté garlic and onions until translucent.
3 minutes
Do not over-brown garlic to retain aroma.
- 4
Add carrots and capsicum, stir-fry on high flame for 2-3 minutes, retaining their crunch.
3 minutes
Cook vegetables on high flame for a crisp texture.
Why This Dish is Healthy
Soya Teriyaki with Rice is a healthy choice due to its high protein content from soya chunks and fiber-rich vegetables. The use of jaggery instead of refined sugar, minimal oil, and whole basmati rice makes it lighter on the stomach and suitable for those watching their weight. It’s naturally cholesterol-free and can be easily adapted for diabetic or weight loss diets. This dish is balanced, satiating, and supports energy levels throughout the day.
This Soya Teriyaki with Rice provides a balanced combination of plant protein, complex carbohydrates, and dietary fiber. Soya chunks are an excellent source of protein and iron, making them ideal for vegetarians. Carrots and capsicum add vitamins A and C, along with antioxidants. Sesame oil contains healthy fats, while jaggery offers minerals such as iron and calcium. Using minimal oil and low sodium soy sauce keeps this dish heart-healthy and suitable for calorie-conscious diets.
Pro Tips
- 💡Tip 1: Always squeeze excess water from soya chunks to avoid a soggy texture.
- 💡Tip 2: Use freshly cooked rice for best results, but cold rice also works well for stir-frying.
- 💡Tip 3: Add a pinch of black pepper or green chilies for an extra kick if desired.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or microwave before serving. Add a splash of water if the rice seems dry.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 680.0 kcal |
