Fried rice with soya beans is a quick meal you can make in 15 minutes. This post shows you how to turn simple rice and soya chunks into a filling one-pan dinner. It works great with leftover rice too.
About Fried Rice with Soya Beans
This is an Indian-style fried rice that swaps meat for soya chunks.
Soya chunks are also called meal maker or nutrela. They are made from soy and have a soft, meaty bite. They soak up sauce well, so they carry a lot of taste in each spoon.
The dish comes together fast in one pan. You cook onion and chilli first, then the veggies, then rice and soya chunks with a little soya sauce and pepper.
It is a smart way to use up rice you already have in the fridge. You get a warm plate of food with some plant protein in it, and you barely need any special items.
Why You’ll Love This Recipe
- Quick to make – it cooks in about 5 minutes once everything is chopped.
- Uses leftover rice – a great way to turn old rice into a fresh meal.
- Budget friendly – soya chunks and a few veggies cost very little.
- Good protein – the soya chunks add filling plant protein.
- One pan – less mess and less clean up after.
Ingredient Notes
- Basmati rice – cook it only 90% of the way. Full cooked rice turns mushy when you stir fry it.
- Soya chunks – soak them first, then press out the extra water so they do not stay soggy.
- Bell pepper, carrot, cabbage – slice them thin like Julienne cut, so they cook fast. You can swap in beans or peas.
- Onion – a small sliced onion adds a light sweet base.
- Green chilli – use one for mild heat. Skip it if you want it plain.
- Soya sauce – just 1 teaspoon. It brings color and a salty, savory taste.
- Black pepper – a little goes a long way here.
- Olive oil – or use any oil you like for stir fry.
How to Make Fried Rice with Soya Beans
1. Heat 1 tablespoon olive oil in a pan or wok. Add the sliced onion and chopped green chilli. Saute for a few seconds until they soften a little.
2. Add the sliced bell pepper, carrot, and cabbage. Saute for about 2 minutes. Keep the veggies a bit crisp, not fully soft.
3. Add the 90% cooked basmati rice and the soaked soya chunks. Then add the soya sauce, black pepper, and salt to taste.
4. Stir and mix everything well, so the rice, veggies, and soya chunks are coated evenly.
5. Cook for about 2 minutes, stirring gently the whole time. The rice should look glossy and the soya chunks should be hot through. Turn off the heat and serve warm.
Expert Tips
- Chop and prep everything before you turn on the stove. This dish moves fast and you will not have time to cut things once you start.
- Use 90% cooked rice, never full cooked rice. Full cooked rice breaks apart and the texture goes wrong.
- Press the water out of the soaked soya chunks well. Wet chunks make the rice soggy.
- Keep the flame high and stir gently so the rice does not stick or mash.
Serving Suggestions
Serve this hot, right off the stove. It is good on its own as a light meal. You can pair it with a bowl of raita or some chilli sauce on the side. A few chopped spring onions on top add a nice fresh bite. I also like to pair it with:
Fried Rice with Soya Beans
Ingredients
- 1 ½ cups 200 g cooked basmati rice (90% cooked)
- ⅓ cup soya chunks (soaked and water squeezed out)
- ⅓ cup bell pepper (sliced)
- ¼ cup carrot (sliced)
- ⅓ cup cabbage (sliced)
- ¼ cup onion (sliced)
- 1 green chilli (chopped)
- 1 teaspoon soya sauce
- ¼ teaspoon black pepper
- 1 tablespoon olive oil
- Salt to taste
Instructions
- Heat 1 tablespoon olive oil in a pan. Add sliced onion and chopped green chilli and saute for a few seconds.
- Add sliced bell pepper, carrot, and cabbage. Saute for about 2 minutes, keeping them a bit crisp.
- Add the 90% cooked basmati rice and soaked soya chunks. Add soya sauce, black pepper, and salt to taste.
- Stir and mix everything well so it is coated evenly.
- Cook for about 2 minutes, stirring gently. Turn off the heat and serve warm.
Notes
- Use 90% cooked rice, not full cooked, for the right texture.
- Squeeze the water out of the soya chunks well.
- Prep and chop everything before you start cooking.
Nutrition
