Soya Pulao is a flavourful protein-rich one-pot meal packed with goodness of vegetables and aromatic spices. On those days when you are too tired to prepare a three course meal this recipe saves the day.
Soya chunks are full of protein and can be used in many dishes like pulao, curries, cutlets and so on. It is a complete protein and it is vegetarian. They simply need to be soaked in warm water for 15 to 20 minutes. Once you rinse them and squeeze out the water they are ready to be used.
Amazingly they soak-up all the flavours of whichever recipe you add them into.
I like to marinate the soaked soya chunks in salt and turmeric with a little red chilli powder before adding them in. This ensures that the soya chunks taste even better.
Usually vegetarians struggle with adequate protein intake. In which case Soya chunks can be your best friend. To speak of numbers a serving of 100 gms of Soya chunks carries around 36gms of protein. And the good news is Soya is a source of complete protein.
They are also great for weight loss because of their low calorie content.
Those are all great reasons to try this simple yet delicious recipe that will ensure you are not low on your protein intake.
SOYA PULAO
Ingredients:
- 1 cup soya nuggets
- 2 medium chopped onion
- 1 medium tomato
- 1 capscium
- 1 carrot
- 1 bay leaf
- 4 green chilli
- 1/2 teaspoon cumin seeds
- 2 tablespoon curd
- 2 cups basmati rice
- 2 cloves
- 1 cinnamon stick
- 1/4 teaspoon powdered turmeric
- 3 cups water
- 3 tablespoons ghee
- 1 tablespoon lemon juice
- 1 handful chopped coriander leaves
- salt as required
Method:
- To prepare this delicious dish, rinse the basmati rice and soak them in water for 10 minutes.
- In another bowl, soak the soya chunks in hot water for 20 minutes.
- Squeeze out the water from the soya chunks.
- Marinate the soya chunks in a 1tsp red chilli powder, turmeric and a pinch of salt. Keep aside.
- Meanwhile, chop the onion, tomato green chillies capsicum & carrot
- Saute the veggies in spices
- Next, in a pan heat some ghee and add the cumin seeds and cloves to it. Then, add the onions, tomatoes, green chillies, cinnamon stick, and bay leaves.
- Add the carrot & capsicum to the pan. Cook them for a few minutes.
- Add the marinated soya chunks and the curd to the pan. Stir for a couple of minutes.
- Next, add the basmati rice and some turmeric powder.
- Now pour in the water and salt as per your taste. Drizzle a few drops of lemon juice on the top.
- Cover the pan and let the rice cook for 10 minutes.
- Once done, turn off the flame. Transfer the rice to a serving bowl and garnish with coriander leaves.
- Serve with raita.
