Diet PocketVegetarian · One serving
Soya Chunks Rice Bowl: An Affordable Protein-Rich Veg Lunch
A soya chunks recipe with 40 g dry soya, rice and tomato gravy. Includes one-person portions, estimated protein, costs and cooking instructions.
By Diet Pocket · Recipe guide · General food guidance, not medical advice
- Estimated serving cost
- ₹34
- Estimated protein
- 27 g
- Total time
- 30 minutes
Illustrative home-cooked cost per serving in India, not live market prices. Includes every listed ingredient used; excludes fuel, equipment and delivery. Buying whole packs costs more. Protein is an ingredient-based estimate, not lab-tested; brands, edible yields and substitutions change it.
Dry soya chunks are compact to store and expand substantially after boiling. That makes the dry weight important: 40 g dry soya is not the same portion as 40 g cooked soya. This vegetarian lunch pairs a tomato-based soya curry with rice and carrots. Use the protein number on your soya pack if it differs from our estimate.
Ingredients for one person
Dry and raw edible weights are labelled. All oil, spices and sides are listed.
- Soya chunks, dry₹840 g
- White rice, dry₹560 g
- Tomato₹6100 g
- Onion₹350 g
- Carrot₹580 g
- Ginger₹15 g
- Oil₹25 ml
- Cumin₹11 g
- Turmeric₹10.5 g
- Chilli powder₹10.5 g (optional)
- Salt₹1up to 1 g, to taste
- Water₹0as directed below
How to cook
Equipment: Two saucepans, strainer, knife
- 1
Rinse rice. Cook with about 150 ml water, covered on low heat for 15–18 minutes, adding water if needed until tender.
- 2
Boil soya chunks in plenty of water for the time stated on the pack, usually 5–10 minutes. Drain, rinse with drinking water and gently squeeze.
- 3
Heat the measured oil in a saucepan. Add cumin, chopped onion and ginger; cook for 3 minutes without burning.
- 4
Add chopped tomato, carrot, turmeric, chilli and salt. Stir in 100 ml water; simmer covered for 8 minutes.
- 5
Add the softened soya and simmer for another 5–7 minutes. Serve all the curry with the rice.
Make the budget work
Weigh dry soya before cooking. Large bags may lower serving cost, but compare the pack price and use-by date before buying.
A practical variation
Replace carrot with cabbage or beans available locally. Brown rice needs more water and longer cooking than this white-rice version.
Why is the soya portion listed as dry weight?
Soya absorbs water, so cooked weight varies with draining. Dry weight is easier to reproduce and compare with the package nutrition label.
Food safety and allergens
Follow the soya pack instructions and heat the curry thoroughly. Refrigerate leftovers promptly.
Allergens: Soy.
Refrigerate perishable cooked food within 2 hours, or 1 hour when above 32°C. Reheat leftovers to 74°C. Follow package instructions and do not use food that has been stored unsafely.
Protein estimates use typical ingredient values; compare with your package labels. See USDA FoodData Central for food-composition reference data. No outcomes or individual nutrition needs are guaranteed.
