
Chicken Rice
Snacks • India
How to Make Vegetarian Chicken Rice (Traditional & Healthy Version)
Vegetarian Chicken Rice is a flavorful Indian snack inspired by classic one-pot rice dishes found across the country. While traditionally crafted with chicken, this vegetarian adaptation uses soya chunks, often called 'vegetarian chicken' or 'soya nuggets', which mimic the texture and protein content of chicken, making it ideal for those following a plant-based or vegetarian diet. The dish beautifully marries aromatic basmati chawal (rice) with a medley of spices, fresh vegetables, and hearty soya chunks, yielding a satisfying and nourishing meal. Indian Chicken Rice, even in its vegetarian avatar, is popular during festivals like Navratri, when many abstain from meat but crave hearty, protein-rich dishes. The blend of cumin, garam masala, and fresh coriander not only imparts irresistible aroma but also infuses the rice with layers of traditional Indian flavor. Perfect as a wholesome snack or light lunch, this dish is a balanced way to enjoy the beloved flavors of Indian rice preparations while keeping an eye on health and nutrition. This recipe is simple, quick, and health-conscious, making it ideal for busy families and fitness enthusiasts alike. It highlights Indian culinary ingenuity in adapting traditional meat dishes for vegetarian palates without compromising on taste or nutrition. Enjoy it with a side of dahi (curd) or a fresh kachumber salad for a complete meal.
Ingredients(for 1 medium bowl (approx. 200g cooked rice with soya and vegetables))
- 1 cup Basmati rice (chawal)
- 1/2 cup Soya chunks (soya nuggets/vegetarian chicken)
- 1 medium Onion (finely sliced, pyaaz)
- 1 medium Tomato (finely chopped, tamatar)
- 1/4 cup Green peas (matar, fresh or frozen) - optional
- 1 small Carrot (finely chopped, gajar) - optional
- 1 tsp Ginger-garlic paste (adrak-lehsun paste)
- 1 Green chili (finely chopped, hari mirch) - optional
- 1/2 tsp Garam masala
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt (namak)
- 1 tbsp Refined oil (or mustard oil (sarson ka tel))
- 2 tbsp Fresh coriander (hara dhania, chopped) - optional
- 2 cups Water
Instructions
- 1
Rinse basmati chawal (rice) thoroughly until the water runs clear. Soak for 10 minutes and drain.
10 minutes
Soaking helps achieve fluffy, separate grains.
- 2
Boil soya chunks in hot water for 5 minutes until soft. Drain, squeeze out excess water, and set aside.
7 minutes
Squeezing soya chunks ensures they absorb spices better.
- 3
Heat oil in a kadhai or deep pan. Add cumin seeds (jeera) and let them splutter.
2 minutes
Add spices to hot oil to release maximum aroma.
- 4
Add sliced onions and sauté till golden brown. Stir in ginger-garlic paste and green chili; sauté for a minute.
3 minutes
Cook onions well for a sweet, deep flavor.
Why This Dish is Healthy
This Indian Chicken Rice recipe is a healthy choice because it incorporates high-protein soya chunks, whole grains, and a mix of colorful vegetables, ensuring a balanced intake of macros and micronutrients. The recipe uses little oil, no cream, and relies on natural spices for flavor, making it suitable for calorie-conscious eaters. It's filling, nutrient-dense, and easy to digest, which helps support weight management and overall wellness.
This Vegetarian Chicken Rice is rich in plant-based protein from soya chunks, complex carbohydrates from basmati rice, and dietary fiber from vegetables like peas and carrots. The use of minimal oil and natural spices supports heart health and boosts metabolism. Soya provides essential amino acids, while the inclusion of turmeric (haldi) offers anti-inflammatory benefits. Vitamins A, C, and K from fresh vegetables, and minerals like iron and calcium, make this dish a balanced option for any meal.
Pro Tips
- 💡Tip 1: Always soak rice for fluffier, non-sticky grains.
- 💡Tip 2: Squeeze soya chunks well after boiling to avoid sogginess.
- 💡Tip 3: Add a squeeze of fresh lemon juice before serving for brightness.
Storage & Serving
Store leftover Chicken Rice in an airtight container in the refrigerator for up to 2 days. Reheat gently in a microwave or on a tawa with a sprinkle of water to restore moisture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 420.0 kcal |
| Protein | 6.5 g |
| Carbohydrates | 21.0 g |
| Total Fat | 3.0 g |
| Fiber | 0.7 g |
| Sugars | 0.3 g |
| Iron | 0.7 mg |
| Calcium | 12.0 mg |
| Sodium | 210.0 mg |
| Potassium | 120.0 mg |
| Cholesterol | 18.0 mg |
| Vitamin A | 20.0 IU |
| Vitamin C | 1.0 mg |
| Magnesium | 14.0 mg |
| Zinc | 0.6 mg |
| Phosphorus | 70.0 mg |
| Vitamin D | 0.1 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 2.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.1 µg |
| Folate | 8.0 µg |





