Healthy Foodist
SOYA PULAO
Difficulty:
Preparation Time:
20 Minutes
Cooking Time:
15 Minutes
Total Time:
35 Minutes
Servings:
1
One of the many ways to include proteins is by adding soya in your diet. Soya can be consumed in forms ranging from soya beans, soya chunks or granules to create any versatile dish. This Soya Pulao is a perfect filling dinner recipe that comes together quickly with all easily available pantry ingredients that go into making this one.
I have used brown rice for a healthier version of this pulao. You can replace it with regular rice too. Also, I’ve mainly used only soya chunks here along with a few spices but you can add any available vegetables.
This is a simple pulao recipe where I haven’t added any elaborate mix of spices. I’ve boiled the soya chunks and then sautéed them before adding cooked rice. A few good spices impart great flavour to this dish.
You can also checkout my Rajgira Paneer Pulao recipe, which is another super healthy main course recipe that you may want to try out.
Ingredients:
- ½ cup soya chunks
- ½ cup brown rice, cooked
- 1 teaspoon olive oil
- 1-2 bay leaves
- 2-3 black peppercorns
- 2-3 cloves
- 1 onion, finely chopped
- Ginger+ garlic+ green chilli paste
- ½ teaspoon turmeric
- 1 teaspoon red chilli powder
- Salt, to taste
- 1 tablespoon chopped coriander
Direction:
- To make the pulao, first heat water in a pan. Add ½ cup soya chunks to boiling water and let it boil on low-medium heat for 10-12 mins. Once the soya chunks are doubled in size that’s when they are cooked.
- When done, put them in cold water and once they are cooled, remove excess water from the soya chunks.
- Also cook 1/2 cup brown rice with 1 & 1/4 cup of water in a pressure cooker for upto 4 whistles. ( Brown rice requires more water and takes a bit longer to cook than regular rice.) Once done, spread it out to cool a bit.
- Heat 1 teaspoon oil in a pan. Add bay leaves, cloves and pepper corns. Also add the soya chunks and sauté for 2-3 mins.
- Then add the prepared ginger-garlic-chilli paste and chopped onions. I have used around 1/2 inch ginger, 3-4 cloves of garlic and 2-3 green chillies here to make a paste.
- Fry for 2-3 more mins on low-medium heat.
- Now add red chilli powder and turmeric. Mix everything well.
- Add the boiled brown rice and salt. Mix well for 2-3 mins, then turn off the heat and add chopped coriander leaves.
- This soya pulao tastes best with some curd/ raita alongside.
