Soya Mutter Pulao ( Cooking with 1 Tsp Oil)
by Tarla Dalal
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Pulaos are always a welcome addition to any meal. A pulao can often make a complete meal by itself. The soya chunks added to this aromatic pulao are easily available in the market and are a rich source of protein and vitamin b12 - a vitamin which is otherwise lacking in vegetarian diets.
- Clean, wash and soak the rice for 10 minutes. Drain and keep aside.
- Combine the soya nuggets and salt with 1 cup of water and pressure cook for 2 whistles. Drain and keep aside.
- Heat the oil in a pressure cooker and add the cumin seeds, cinnamon, cloves, bay leaf and cardamom.
- When the seeds crackle, add the onions and prepared chilli-garlic paste and sauté till the onions turn golden brown.
- Add the turmeric powder, garam masala, coriander powder, tomatoes, rice, green peas, cooked soya nuggets and salt and sauté for another 2 minutes.
- Add 2 cups of hot water and pressure cook for 2 whistles.
- Serve hot.
Nutrient values per serving
|Amount|| 152 gm|
|Energy|| 170 kcal|
|Protein|| 4.8 gm|
|Carbohydrates|| 32.4 gm|
|Fat|| 2.5 gm|
|Vit. A|| 80.6 mcg|
|Vit. C|| 6.3 mg|
|Calcium|| 37.3 mg|
|Iron|| 1.1 mg|
|Folic Acid|| 10.9 mg|
|Sodium|| 3.1 mg|
|Potassium|| 45.1 mg|
|Zinc|| 0.8 mg|
|Fibre|| 0.9 gm|
|Oxalate|| 1.7 mg|
|Chromium|| 0.0 mcg|
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