Soya Pulao Recipe

Soya Pulao is a low-calorie pulao recipe, 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

Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings

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

How to make Soya Pulao :

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