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soya pulao recipe | soya vegetable rice | soya chunks pulao | Indian soya pulao with brown rice |

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User Tarla Dalal  •  26 September, 2023
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Table of Content

About Soya Pulao Down arrow
Ingredients Down arrow
Methods Down arrow
Like soya pulao Down arrow
What is soya pulao made of ? Down arrow
How to soak soya chunks Down arrow
How to cook brown rice Down arrow
Seasoning brown rice Down arrow
Making soya gravy Down arrow
Making soya pulao Down arrow
Pro tips for soya pulao Down arrow
Benefits of soya pulao Down arrow
Nutrient values Down arrow
soya pulao recipe | soya vegetable rice | soya chunks pulao | soya pulao with brown rice | pulao to lower blood pressure | with 35 amazing images.

soya pulao is a delicious and healthy Indian rice dish that is packed with nutrients. Learn how to make soya vegetable rice.

soya pulao, also known as soybean pulao or soy pulav, is a flavorful and nutritious Indian rice dish that features soya chunks, brown rice, vegetables and spices. It is a good choice for people who want to increase their protein intake.

Heres a description of main ingredients for soya pulao:

soya chunks are rich in fibre and protein and have a lot of health benefits. It is quick to cook, with a protein content equal to that of meat. Pulaos are always a welcome addition to any meal. A pulao can often make a complete one pot meal by itself.

Brown rice: The glycemic index of brown rice is lower than white rice. Therefore, brown rice is good for people with diabetes if consumed in limited quantities. Being a good source of fibrethat reduces high cholesterol levels and prevents atherosclerosis and good for your heart.

Vegetables: Soya pulao includes a mix of vegetables such as peas, onions and tomatoes. You could add carrots, bell peppers, and beans. These vegetables add color, texture, and nutrients to the dish.

soya pulao recipe is rich in vitamin B1, Magnesium, Dietary fiber, Protein and Folic acid.

Tips to make soya pulao recipe: 1. Along with soya chunks you can also add mixed vegetables of your choice. 2. You can also use frozen green peas to make this recipe. 3. For a better taste and flavor, you can use basmati rice instead of brown rice. See how to cook basmati rice. 4. Consider using coconut oil instead of processed seed oils for a healthier diet.

Enjoy soya pulao recipe | soya vegetable rice | soya chunks pulao | soya pulao with brown rice | pulao to lower blood pressure | with step by step photos.

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Soaking Time

0

Preparation Time

25 Mins

Cooking Time

20 Mins

Baking Time

0 Mins

Baking Temperature

0

Sprouting Time

0

Total Time

45 Mins

Makes

4 servings

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, green chilli 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 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 the soya pulao hot.

Soya Pulao recipe with step by step photos

like soya pulao

 

    1. like soya pulao recipe | soya vegetable rice | soya chunks pulao | soya pulao with brown rice | pulao to lower blood pressure | then see our collection of pulao recipes, low calorie pulao biryani recipes and some recipes we love. 
what is soya pulao made of ?

 

    1. what is soya pulao made of ? See below image of list of ingredients for soya pulao ?
      Step 2 – <strong>what is soya pulao made of ? </strong><u><em>See below image of list of ingredients for&nbsp;soya …
how to soak soya chunks

 

    1. This is how soya chunks looks like. 
      Step 3 – <meta charset="UTF-8" />This is how&nbsp;<a href="https://www.tarladalal.com/glossary-soaked-and-chopped-soy-chunks-1631i">soya chunks</a>&nbsp;looks like.&nbsp;
    2. Add enough hot water in a deep bowl. 
       
      Step 4 – <meta charset="UTF-8" />Add enough hot water in a deep bowl.&nbsp;<br /> &nbsp;
    3. Soak 1 cup of soya chunks in hot water and keep aside for 10 minutes. 
       
      Step 5 – <meta charset="UTF-8" />Soak 1&nbsp;cup&nbsp;of soya chunks in hot water and keep aside for 10 minutes.&nbsp;<br …
    4. Squeeze out the water from the soya chunks and keep aside. 
       
      Step 6 – <meta charset="UTF-8" />Squeeze out the water from the soya chunks and keep aside.&nbsp;<br /> &nbsp;
how to cook brown rice

 

    1. To make the Brown Rice, wash the rice thoroughly under water. This removes the impurities and the excess starch which prevents the rice from being sticky. Transfer the rice to a deep bowl and cover it with enough water to it. Keep it aside for about 2 hours. Soaking helps in cooking the rice faster. 
      Step 7 – <meta charset="UTF-8" />To make the<strong>&nbsp;Brown Rice</strong>, wash the rice thoroughly under water. This removes the …
    2. See step by step on how to cook brown rice.
      Step 8 – See <a href="https://www.tarladalal.com/how-to-cook-brown-rice-22529r">step by step on how to cook brown rice</a>.
seasoning brown rice

 

    1. Heat 1/2 tsp coconut oil or oil in a non-stick pan.
      Step 9 – Heat 1/2 tsp coconut&nbsp;oil or oil in a non-stick pan.
    2. Add 1/2 tsp caraway seeds (shahjeera).
      Step 10 – Add&nbsp;<meta charset="UTF-8" />1/2 tsp&nbsp;<a href="glossary-caraway-seeds-shahjeera-261i">caraway seeds (shahjeera)</a>.
    3. Add 2 peppercorns (kalimirch).
      Step 11 – Add&nbsp;<meta charset="UTF-8" />2&nbsp;<a href="glossary-peppercorns-584i">peppercorns (kalimirch)</a>.
    4. Add 25 mm (1") stick of cinnamon (dalchini).
      Step 12 – Add 25 mm&nbsp;(1&quot;) stick of&nbsp;<a href="glossary-cinnamon-dalchini-346i">cinnamon (dalchini)</a>.
    5. Cook for a few seconds and let the seeds crackle.
      Step 13 – Cook for a few seconds and let the seeds crackle.
    6. Add 3 cups cooked brown rice.
      Step 14 – Add 3 cups cooked brown rice.
    7. Add 1/8 tsp salt. This recipe is a good choice for people who are managing high blood pressure. If healthy, then add salt to taste.
      Step 15 – <meta charset="UTF-8" /> Add 1/8 tsp&nbsp;<a href="glossary-salt-namak-table-salt-418i">salt</a>. This recipe is a good choice for people …
    8. Mix well.
      Step 16 – Mix well.
    9. Sauté on a medium flame for 1 to 2 minutes. 
      Step 17 – Saut&eacute; on a medium flame for 1 to 2 minutes.&nbsp;
    10. Transfer cooked brown rice to a bowl as we will be using the pan again to make soya gravy.
      Step 18 – Transfer cooked brown rice to a bowl as we will be using the pan again …
making soya gravy

 

    1. Heat 2 tsp coconut oil or oil in a non-stick pan. Consider using coconut oil instead of processed seed oils for a healthier diet.
      Step 19 – Heat 2 tsp coconut&nbsp;oil or oil in a non-stick pan. Consider using coconut oil instead …
    2. Add 1/2 tsp cumin seeds (jeera).
      Step 20 – Add&nbsp;<meta charset="UTF-8" />1/2 tsp&nbsp;<a href="glossary-cumin-seeds-jeera-zeera-381i">cumin seeds (jeera)</a>.
    3. Let the cumin seeds crackle.
      Step 21 – Let the cumin seeds crackle.
    4. Add 1 tsp ginger-garlic (adrak-lehsun) paste.
      Step 22 – Add&nbsp;<meta charset="UTF-8" />1 tsp&nbsp;<a href="glossary-ginger-garlic-paste-adrak-lehsun-ki-pate-adrak-lahsun-ki-paste-939i">ginger-garlic (adrak-lehsun) paste</a>.
    5. Add 1/2 tsp green chilli paste. See how to make green chilli paste.
      Step 23 – Add&nbsp;<strong>1/2 tsp <a href="https://www.tarladalal.com/how-to-make-green-chilli-paste-42729r">green chilli paste</a></strong>. See <a href="https://www.tarladalal.com/how-to-make-green-chilli-paste-42729r">how to make green chilli paste</a>.
    6. Add 1/2 cup chopped onions.
      Step 24 – Add&nbsp;<meta charset="UTF-8" />1/2 cup&nbsp;<a href="glossary-chopped-onions-722i">chopped onions</a>.
    7. Sauté on medium heat till onions turn translucent.
      Step 25 – Saut&eacute; on medium heat till onions turn translucent.
    8. Add 1 cup chopped tomatoes.
      Step 26 – Add&nbsp;<meta charset="UTF-8" />1 cup&nbsp;<a href="glossary-chopped-tomatoes-779i">chopped tomatoes</a>.
    9. Add 1/2 tsp turmeric powder (haldi).
      Step 27 – Add&nbsp;<meta charset="UTF-8" />1/2 tsp&nbsp;<a href="glossary-turmeric-powder-haldi-645i">turmeric powder (haldi)</a>.
    10. Add 1 tsp chilli powder.
      Step 28 – Add&nbsp;<meta charset="UTF-8" />1 tsp&nbsp;<a href="glossary-chilli-powder-red-chilli-powder-339i">chilli powder</a>.
    11. Add 1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder.
      Step 29 – Add&nbsp;<meta charset="UTF-8" />1 1/2 tsp&nbsp;<a href="glossary-coriander-cumin-seeds-powder-dhania-jeera-powder-375i">coriander-cumin seeds (dhania-jeera) powder</a>.
    12. Add 1 tsp garam masala.
      Step 30 – Add&nbsp;<meta charset="UTF-8" />1 tsp&nbsp;<a href="garam-masala-163r">garam masala</a>.
    13. Add 1 tsp dried fenugreek leaves (kasuri methi).
      Step 31 – Add&nbsp;<meta charset="UTF-8" />1 tsp&nbsp;<a href="glossary-dried-fenugreek-leaves-kasuri-methi-374i">dried fenugreek leaves (kasuri methi)</a>.
    14. Add 2 tablespoons of water to prevent the masala from burning.
      Step 32 – Add <strong>2 tablespoons of water </strong>to prevent the masala from burning.
    15. Cook till the tomatoes are mashed (approx. 5 to 7 minutes).
      Step 33 – Cook till the tomatoes are mashed (approx. 5 to 7 minutes).
    16. Add 1 cup soya chunks (nuggets), soaked , drained and chopped
      Step 34 – Add&nbsp;<meta charset="UTF-8" />1 cup&nbsp;<a href="glossary-soaked-and-chopped-soy-chunks-1631i">soya chunks (nuggets)</a>, soaked , drained and chopped
    17. Add 1/2 cup boiled green peas.
      Step 35 – Add&nbsp;<meta charset="UTF-8" />1/2 cup&nbsp;<a href="glossary-boiled-green-peas-1078i">boiled green peas</a>.
    18. Add 1 cup water.
      Step 36 – Add&nbsp;<meta charset="UTF-8" />1 cup water.
    19. Add 1/8 tsp salt. This recipe is a good choice for people who are managing high blood pressure. We added 1/2 tsp salt.
      Step 37 – Add&nbsp;<meta charset="UTF-8" />1/8 tsp&nbsp;<a href="glossary-salt-namak-table-salt-418i">salt</a>.&nbsp;This recipe is a good choice for people who are managing …
    20. Mix well.
      Step 38 – Mix well.
    21. Simmer for 10 minutes. Keep aside.
      Step 39 – Simmer <strong>for 10 minutes.</strong> Keep aside.
making soya pulao

 

    1. To make soya pulao | soya vegetable rice | soya chunks pulao | soya pulao with brown rice | pulao to lower blood pressure | add the seasoned brown rice to the soya gravy.
      Step 40 – <meta charset="UTF-8" /> To make <strong>soya pulao | soya vegetable rice | soya chunks pulao …
    2. Mix gently.
      Step 41 – Mix gently.
    3. Cook on medium heat for 2 to 3 minutes in a kadhai.
      Step 42 – <meta charset="UTF-8" /> Cook on medium heat for 2 to 3 minutes in a kadhai.
    4. Serve soya pulao | soya vegetable rice | soya chunks pulao | soya pulao with brown rice | pulao to lower blood pressure | hot.
      Step 43 – Serve <strong>soya pulao | soya vegetable rice | soya chunks pulao |</strong>&nbsp;<strong>soya pulao with brown …
pro tips for soya pulao

 

    1. What is a healthy accompaniment to this sprouts pulao? We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita. 
      Step 44 – <meta charset="UTF-8" /> <strong>What is a healthy accompaniment to this sprouts pulao?&nbsp;</strong>We suggest you pair …
    2. Heat 2 tsp coconut oil or oil in a non-stick pan. Consider using coconut oil instead of processed seed oils for a healthier diet.
      Step 45 – <meta charset="UTF-8" /> Heat 2 tsp coconut&nbsp;oil or oil in a non-stick pan. Consider using …
    3. You can also use frozen green peas to make this recipe. 
      Step 46 – <meta charset="UTF-8" />You can also use frozen green peas to make this recipe.&nbsp;
    4. For a better taste and flavor, you can use basmati rice instead of brown rice. See how to cook basmati rice. 
      Step 47 – <meta charset="UTF-8" /> For a better taste and flavor, you can use basmati rice instead …
    5. Along with soya chunks you can also add mixed vegetables of your choice. 
       
      Step 48 – <meta charset="UTF-8" />Along with soya chunks you can also add mixed vegetables of your choice.&nbsp;<br …
    6. Add 1/8 tsp salt. This recipe is a good choice for people who are managing high blood pressure. We added 1/2 tsp salt.
      Step 49 – Add&nbsp;<!--%3Cmeta%20charset%3D%22UTF-8%22%20%2F%3E-->1/8 tsp&nbsp;<a href="glossary-salt-namak-table-salt-418i">salt</a>.&nbsp;This recipe is a good choice for people who are managing high blood …
benefits of soya pulao

 

    1. Soya Pulao  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
      1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 36% of RDA.
      2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 30% of RDA.
      3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 26% of RDA.
      4. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 24% of RDA.
      5. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 16% of RDA.
      6. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 16% of RDA.
      Step 50 – <strong>Soya Pulao</strong>&nbsp;<strong>&nbsp;is rich in below macronutrients, vitamins and minerals given in descending&nbsp;order (highest to lowest).&nbsp;</strong> …
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy257 cal
Protein9 g
Carbohydrates41.2 g
Fiber5.9 g
Fat6.1 g
Cholesterol0 mg
Sodium202.9 mg

Click here to view Calories for Soya Pulao

The Nutrient info is complete

Your Rating*

user
Dharani

July 20, 2013, 11:18 a.m.

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

5 
user
Tarla Dalal

July 20, 2013, 11:18 a.m.

Hi Dharani, glad to know you made your improvisations and keep trying more and more recipes and share your feedback. Happy Cooking!!!

user
Shilpa

Oct. 21, 2010, 3:54 p.m.

Loved the Soya Pullao recipe.

5 
User

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