There is almost a fear amongst fitness freaks about having rice. White rice is seen as the one dish that everyone unequivocally looks down upon. Even the tiniest weight gain and bloating is pinned upon rice and it is advertised as a complete no-no if someone wants to lose weight. But how much of it is the truth and how much of it is chinese whispers? Well, nothing, if had in moderation, actually makes you miraculously gain weight. Similarly, a bowl of rice will do nothing to take your rice off track. But again, portion control and moderation are key, along with having a balanced diet. Pair your rice with nutritious dishes or cook it with things that enhance its nutritional value.

So, how do we manage to make rice, eat in moderation and also make it healthy enough for people who measure every single carb that they consume? By adding lots of protein and nutrients to it and what better than soyabean – the richest source of vegetarian protein! Soyabean is very high in fibre, protein, omega-3 fatty acid along with being low in saturated fats and cholesterol free. It is also lactose free and a great source of antioxidants. The nutritional benefits of soyabean are immense and they are the best addition to your rice. Now, what if we also throw in a leafy green like spinach to the mix? Spinach is helpful in improving eye health, is full of iron, potassium and magnesium and boosts the immunity system. Very importantly, spinach is known to curb appetite, so it is the best addition to rice.

Let us see how to combine all three and make a healthy soyabean and spinach rice for weight loss in a few simple steps.

Ingredients

  • 100 gms rice
  • 3 cups chopped spinach
  • 50 gms soybeans
  • 1 tbsp cumin seeds
  • 1 tbsp olive oil
  • ½ tsp turmeric powder
  • ½ tsp garam masala
  • 1 tsp grounded black pepper
  • 1 bay leaf
  • Salt as required

Method

  • Boil the rice in a wok instead of a pressure cooker.
  • After the rice is cooked, strain the starch and keep it aside.
  • In another wok, boil the soybeans with a pinch of salt and rinse them properly once cooked.
  • Heat up the oil in a pan and add the bay leaf and cumin seeds.
  • After the seeds splutter, add the spinach.
  • When the spinach starts reducing, add turmeric and salt and stir.
  • When the spinach reduces to half, add the soybeans and pepper.
  • Keep stirring till the moisture from spinach is absorbed completely.
  • Add the steamed rice slowly and keep stirring.
  • Add the garam masala and keep cooking the rice for 5 minutes.
  • Serve hot with a dollop of ghee, alongside raita or a bowl of dal. 

With this recipe, you can be assured that the rice you are eating is nutritious and there is no sense of cheating or guilt when you have it. It is filling, healthy and lip-smacking. So, enjoy a bowl of soyabean and spinach rice while on your diet and stay satiated the entire day!