Taste Green

Green Soya Bake

 

 

 


Serving: 4

Cook Time : 20 Minutes

Ingredients

  • 80 gms Soya chunks

  • 60 gms Rice

  • 400 gms Spinach

  • 75 gms Broccoli

  • 200 ml Milk

  • 50 gms Wheat flour

  • 100 gms Onion

  • 10 gms Oil

  • 2 pods Garlic

  • Salt to Taste

  • A pinch of Red chilli powder

  • A pinch of Pepper powder

      Directions

  • Blanch spinach by dropping the leaves into boiling water. Turn off the flame. Cover the pot and let the spinach sit for 2-3 minutes. Drain and rinse the leaves in cold water.

  • Prepare a spinach puree with blanched spinach lightly fried onions, crushed garlic, salt pepper and red chili powder.

  • Prepare white sauce in a conditioned pan. Dry roast the flour. Lower the flame and add milk to the flour, stirring continuously to get a smooth, thick sauce. Add salt, pepper.

  • Add spinach puree to the white sauce. Add chopped broccoli and slightly soaked soya chunks to it.

  • In a baking dish, arrange a layer of cooked rice and pour the white sauce- spinach puree over it. Bake in an oven till done (180 degrees).

   Nutritional Information
 
  (Per Serving)

  • 300 kcals

  • carbohydrates - 54.5 gms

  • protein - 18.8 gms

  • fat - 3 gms

  • calcium 224.5 mg

  • iron - 4.84 mg.