Soya Pulao Recipe

Soya Pulao is a Healthy version of Indian Rice Dishes. It is simply made with Basmati Rice, Soya Bean Chunks and Spices. It is is a low-calorie pulao Dish.

Soya Pulao contains a good amount of protein, nutrients and iron. This pulao recipe has lots of healthy and nutritional values because of soya chunks, hence makes a healthy addition to the regular pulao.

Pulaos are always a welcome addition to any meal. A pulao can often make a complete meal by itself. The soya chunks added to this aromatic pulao are easily available in the market and are a rich source of protein and vitamin b12 – a vitamin which is most probably lacking in vegetarian diets.
Soya Pulao Recipe

 How to make Soya Pulao Recipe:

Soya Pulao Recipe

Rating: 51

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Yield: 3 cups

Serving Size: 1 cup

Calories per serving: 380

Fat per serving: 19g

Soya Pulao Recipe

Soya Pulao is a Healthy version of Indian Rice Dishes. It is simply made with Basmati Rice, Soya Bean Chunks and Spices. It is is a low-calorie pulao Dish.

Ingredients

    For making Rice you will require :
  • 1-1/2 cups cooked basmati rice
  • 2 peppercorns (kalimirch)
  • 1/2 tsp caraway seeds (shahjeera)
  • 1 inch stick of cinnamon (dalchini)
  • 2 cloves
  • 2 green cardamoms
  • 1 tsp oil
  • 1/2 tsp salt
  • For making Soya Gravy you will require :
  • 1/2 cup soya chunks ( nutri nuggets)
  • 1/2 cup green peas, boiled
  • 2 tsp ginger-garlic paste
  • 1 tsp cumin seeds
  • 1/2 tsp mustard seeds
  • 3 green chillies, finely chopped
  • 2 onions, chopped
  • 2 tomatoes, chopped
  • 1/2 tsp red chilli powder
  • 1/2 tsp turmeric powder
  • 1 tsp coriander powder
  • 3/4 tsp garam masala powder
  • Salt to taste
  • 2 tbsp oil

Instructions

  1. Let’s prepare rice first, for that heat the oil in a non-stick pan. Add cinnamon, peppercorns, cloves, cardamoms and caraway seeds. When the seeds starts crackling add cooked basmati rice and salt.
  2. Mix very gently, so that rice should not become too sticky. Leave for 1-2 minutes on low flame and keep aside.
  3. Let’s proceed for making gravy now. Boil the soya chunks with little bit of salt in water for few minutes. Drain and keep aside.
  4. Heat the oil in a pan and add cumin and mustard seeds. Allow the seeds to splutter and then add green chillies along with ginger garlic paste. Saute on medium flame for 2-3 minutes.
  5. Add onions and saute till they turn translucent. Add tomatoes, salt, red chilli powder, turmeric powder, coriander powder and garam masala powder. Cook for few minutes, till the tomatoes are mashed well.
  6. Add 1/2 cup of water to prevent the masala from burning. Add soya nuggets and green peas.
  7. Cover the pan, simmer the flame and leave to cook for about 5 minutes. Now mix the cooked rice gently in soya gravy. Finally cook for 2 more minutes.
  8. Serve hot with you favorite vegetable recipe.

Notes

Soya Pulao tastes very good with Fry Brinjal.

Chef Tips:

Soya chunks are healthy for the human brain and body, you can make variety of soya recipes at home. You can add soya chunks or small soyabean in your daily appetite in form of Soups, Salads and in gravies.
Soya Pulao Recipe

Nutrient values per serving :

  • Energy    Protein    Carbohydrates    Fat    Sodium    Folic acid    Potassium    Fibre
  • 258 cal    9.6 gm    43.1 gm    5.2 gm    154.6 mg    28.1 mcg    122.3 mg    2.3 gm

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