Soya Pulao


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Soya Pulao, fragrant rice gently mixed with soya and green peas gravy.

5/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD

Added to 37 cookbooks   This recipe has been viewed 45045 times

The low-calorie soya delicacy is a favourite with nutritionists. Its high protein and heart- protective compounds make a healthy addition to the regular pulao.

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Soya Pulao recipe - How to make Soya Pulao

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients
Method
For the rice

  1. Heat the oil in a non-stick pan; add the caraway seeds, peppercorns and cinnamon.
  2. When the caraway seeds crackle add the cooked rice and salt, mix well and sauté on a medium flame for 1 to 2 minutes. Keep aside.

For the soya gravy

  1. Heat the oil in a non-stick pan, add the cumin seeds, when they crackle add ginger-garlic paste and onions and sauté till they turn translucent.
  2. Add tomatoes, turmeric powder, chilli powder, coriander-cumin seed powder, garam masala and kasuri methi and cook till the tomatoes are mashed (approx. 5 to 7 minutes). Sprinkle little water to prevent the masala from burning.
  3. Add soya nuggets, peas, 1 cup water and salt and mix well. Simmer for 5 to 10 minutes. Keep aside.

How to proceed

  1. Add the rice to the gravy and mix gently.
  2. Cook for 2 to 3 minutes in a kadhai and serve hot.

Nutrient values per serving
Energy 258 cal
Protein 9.6 gm
Carbohydrates 43.1 gm
Fat 5.2 gm
Sodium 154.6 mg
Folic acid 28.1 mcg
Potassium 122.3 mg
Fibre 2.3 gm

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Reviews

Soya Pulao
5
 on 26 May 17 03:47 PM


Thank you for the recipe. I have tried soya pulao with brown rice. Tasted perfect. Though, I added spinach to add the extra nutrition to the dish and substituted oil with ghee. Thanks for sharing... best regards
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Tarla Dalal    Hi Dharani, glad to know you made your improvisations and keep trying more and more recipes and share your feedback. Happy Cooking!!!
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26 May 17 05:03 PM
Soya Pulao
5
 on 09 Sep 16 12:23 PM


Loved the Soya Pullao recipe.