Soya Chunks Pulao Recipe

Time and servings

Prep time	10 min
Cook time	20 min
Total time	30 min
Serves	3 servings

Nutrition

Per servings.

Nutrient	Amount
Calories	394 kcal
Carbohydrates	66 g
Protein	8 g
Fat	11 g
Saturated fat	6 g
Cholesterol	26 mg
Sodium	1603 mg
Potassium	586 mg
Fiber	6 g
Sugar	7 g
Vitamin A	5190 IU
Vitamin C	93 mg
Calcium	94 mg
Iron	3 mg

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About

It is basically an extension of the traditional rice pulao recipe made with additional toppings of soya chunks or meal makers. In other words, Soya Chunks Pulao is the best source of proteins with other rich sources of fiber and carbs in it. Typically it is prepared as a lunch box or tiffin box recipe as it contains all the nutrients balanced without any additional sides to it. Yet, a simple and refreshing raita when served as an accompaniment, makes it a super tasty and perfectly balanced meal. There are multiple ways to make this protein rice Soya Pulao or Soya Rice recipes. The most common and easy way to make this recipe is with mini or micro soya chunks. Basically, the soya chunks easily gel with the rice and other vegetables. The other most common way is to grate the boiled soya chunks and mix them with rice and water before cooking. This way the rice is more flavored and nutrient-rich, but does not carry the same visual appearance as the former.

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Ingredients

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for boiling soya:

• 1 cup soya chunks nano
• 1 tsp salt
• water (for boiling)

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for pulao:

• 2 tbsp ghee
• 1 tsp cumin
• 1 bay leaf
• 1 inch cinnamon
• 5 cloves
• 2 pods cardamom
• 1 onion (sliced)
• 1 tbsp ginger garlic paste
• 2 chilli (slit)
• ½ tsp turmeric
• 1 tsp chilli powder
• 1 tsp garam masala
• 1 tomato (finely chopped)
• 1 potato (chopped)
• 1 carrot (chopped)
• 3 tbsp peas
• ½ capsicum (chopped)
• 5 florets caulifower
• 2 cup water
• 1 tsp salt
• 1 cup basmati rice (soaked 30 minutes)
• 2 tbsp coriander (chopped)
• 2 tbsp mint (chopped)

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Instructions

1. Firstly, in a saucepan take enough water, add 1 tsp salt and get to a rolling boil.
2. Now add 1 cup soya chunks nano and boil for 5 minutes.
3. Drain off the soya chunks and keep them aside.
4. In large kadai heat 2 tbsp ghee, add 1 tsp cumin, 1 bay leaf, 1 inch cinnamon, 5 cloves, 2 pods cardamom and saute until the spices turn aromatic.
5. Now add 1 onion, 1 tbsp ginger garlic paste and 2 chilli.
6. Saute well until the raw flavour of ginger garlic is lost.
7. Also add ½ tsp turmeric, 1 tsp chilli powder, 1 tsp garam masala and saute on low flame until the spices turn aromatic.
8. Further, add 1 tomato and saute until the tomato turns soft and mushy.
9. Now add 1 potato, 1 carrot, 3 tbsp peas, ½ capsicum, 5 florets cauliflower and boiled soya chunks.
10. Saute for 2 minutes or until the spices are well combined.
11. Pour in 2 cup water and 1 tsp salt. Mix well and get to a boil.
12. Add in 1 cup basmati rice (soaked 30 minutes), 2 tbsp coriander, 2 tbsp mint and mix gently.
13. Cover and simmer for 20 minutes, or until the rice is cooked well.
14. Finally, enjoy Soya Pulao Recipe with raita.

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Step-by-step

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Video

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Notes

• Firstly, you can also add curd in place of tomato for sourness.
• Also, add vegetables of your choice to make it nutritious.
• Additionally, make sure to boil the soya before adding to the pulao, or else the soya will be uncooked.
• Finally, Soya Pulao Recipe tastes great when prepared spicy and served with raita.