Soya chunks pulav | Protein rich soya pulao recipe

soya pulao | soya chunks pulao | protein rich soya pulav| how to make soya chunks pulao

Soya chunks pulav is tasty and easy to make one pot meal, providing with the necessary proteins to the body. Soyabean is a good source of nutrition for vegetarians and these chunks can be used easily in cooking.

Being a vegetarian, dairy products, green leafy vegetables, legumes and pulses play an important role in our diet on daily basis. Of late, soya is one of the super foods which we are including regularly in our diet.

Protein rich soya pulav is not only filling but easy to prepare. You can modify it as per your taste buds. It is ideal for lunch, dinner, brunch or as a lunch box option.

soya chunks pulav

soya chunks pulav

I have added beet and cauliflower also along with the regular veggies. Soya chunks are of “Nutrela” brand. While boiling, adding a pinch of salt gives taste to it. Do take a look at the recipe, I have tweaked it than the usual one and it was good. Over to the recipe of SOYA CHUNKS PULAV

Soya chunks pulav

Recipe Type: Rice dishes

Cuisine: Indian

Author: Jayashree @evergreendishes

Prep time: 15 mins

Cook time: 20 mins

Total time: 35 mins

Serves: 4

A tasty and healthy dish that can be easily made.

Ingredients

Measurement : 1 cup=250ml
rice (basmati) 1 cup
beans 15-20
carrot 1
cauliflower 1/4
beetroot 1/2
onion 2 (small)
cloves 3
cardamom 3
cinnamon 1 inch
shahjeera 1/2tsp
bay leaf 1
mint leaves 1/2 cup
coriander 1 cup
green chilly 1
ginger 1 inch
garlic 5 cloves
oil ghee mixture 3 tbsp
salt to taste
water 2 cups
soya chunks 30

Instructions

Cut the veggies into small pieces and put them seperately in water.
Wash and soak the rice in water for fifteen minutes.
Grind mint leaves, coriander, green chilly, ginger, garlic and two tablespoon of onion to a paste.
Take the oil -ghee mixture in a pressure cooker and throw in the spices. After a few seconds, put the onions and saute them for a while.
Now, add the beans and saute them.
Throw in the carrots, beet and cauliflower, in the order and mix accordingly.
Add the rice and gently mix it.
Put the green paste and saute for thirty seconds.
Add two cups of water and salt. Mix thoroughly.
Close the lid and keep the whistle. Cook for one whistle.
Put the soya chunks in water with a little salt. Boil for two minutes.
Once the pressure releases, remove the lid and gently mix it.
Sueeze the water from the soya chunks and put it in the pulav.
Serve with onion raita or any gravy.

Take a tip :

Pulav is mildly spiced. Add a few more chilli if you want it spicy. I prefer using the mixture of oil and ghee for cooking pulao. You may use only ghee or clarified butter if you wish. You can cook this in a rice cooker too. Follow till step 8 and then put it in the rice cooker, add water and salt and put it in power mode.

ingredients for grinding

Grind coriander, mint leaves, ginger, green chilly and cloves of garlic, along with two tablespoon of onions.

veggies

Veggies at a glance.

green paste

The paste is ready.

spices used

The spices that I used.

cooking in steps

Heat the oil ghee mixture. Add the spices and let it splutter for a few seconds. Then, add the onions.

cooking in steps

Once the onions are partially cooked. add the vegetables as beans, carrot, beet root, cauliflower accordingly. Finally add the rice. Again give a stir.

cooking in steps

Now, add the green paste and mix gently. After thirty seconds, add water and salt. Give a stir, close the lid and keep the whistle. Allow to cook for one whistle.

soya chunks

Boil the soya chunks in water for two minutes. Squeeze the water out and add to the pulav. Put a pinch of salt while boiling them.

soya chunks pulav

Once the pressure releases, remove the lid and gently mix the veggies and rice together. Add the soya chunks to it and serve.

Soya chunks Pulav is ready to serve. You can use onion raita or any gravy along with it.

If you are using a rice cooker, you can follow the same steps until you saute the rice, then put it in the electric cooker and add the water.

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About the event :

Sending this to Foodies Redoing Old Post _157. It is a fortnightly event, an old post gets a fresh makeover. It can be either with a picture, text or anything related with the post. I have made some changes in he format of the post, the recipe remains the same.