Soya Pulao

Soya Pulao is a fragrant and flavorful Indian rice dish made with protein-rich soya chunks and aromatic spices. This wholesome meal is perfect for a quick lunch or dinner, offering a delightful blend of textures and tastes.

Ingredients

• Basmati rice - 1 cup
• Soya chunks - 1/2 cup
• Onion - 1 medium, thinly sliced
• Tomato - 1 medium, chopped
• Green peas - 1/2 cup
• Ginger-garlic paste - 1 teaspoon
• Cumin seeds - 1/2 teaspoon
• Bay leaf - 1
• Cloves - 2
• Cardamom pods - 2
• Cinnamon stick - 1 small piece
• Turmeric powder - 1/4 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil - 2 tablespoons
• Water - 2 cups
• Fresh coriander - for garnish

Steps

1. Soak the basmati rice in water for 30 minutes, then drain.
2. In a pot, bring water to a boil and add the soya chunks. Cook for 5 minutes, then drain and rinse under cold water. Squeeze out excess water and set aside.
3. Heat oil in a heavy-bottomed pan over medium heat. Add cumin seeds, bay leaf, cloves, cardamom, and cinnamon; sauté for a minute until fragrant.
4. Add sliced onions and sauté until golden brown. Stir in ginger-garlic paste and cook for another minute.
5. Add chopped tomatoes, turmeric powder, and salt. Cook until tomatoes soften and the oil separates.
6. Mix in the soya chunks and green peas, cooking for 2-3 minutes while stirring well.
7. Add the soaked and drained rice, garam masala, and 2 cups of water. Bring to a boil.
8. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes or until the rice is cooked and water is absorbed.
9. Fluff the pulao with a fork and garnish with fresh coriander before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 8 g
• Sugar: 2 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• High in protein due to soya chunks, supporting muscle health.
• Rich in fiber, aiding digestion and promoting a feeling of fullness.

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