Nutritional Facts of Soya and Vegetable Pulao, Calories in Soya and Vegetable Pulao

by Tarla Dalal
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How many calories does one serving of  Soya Vegetable Pulao have?

One serving ( 170 grams) of  Soya Vegetable Pulao gives xx calories. Out of which carbohydrates comprise 148 calories, proteins account for 16 calories and remaining calories come from fat which is 36 calories.  One serving of Soya Vegetable Pulao provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

201 calories for 1 serving of Vegetable Pulao, Cholesterol 0 mg, Carbohydrates 37.2g, Protein 4g, Fat 4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Vegetable Pulao.

See soya vegetable pulao recipe | healthy soya rice | Indian soy pulav using soya granules | with 30 amazing images.

soya vegetable pulao recipe is a simple easy Indian pulav made in the pressure cooker. Learn to make Indian soya pulav using soya granules.

Fresh spices lend an irresistible aroma to this simple but sumptuous soya vegetable pulao, made with colourful veggies like carrots and green peas together with wholesome soya granules. 

The protein rich soya granules are semi-cooked before adding to the rest of the ingredients, so that they are completely cooked in the end product of soya vegetable pulao

Soya granules are rich in fibre and proteins 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.

If you soya granules  directly to the salted water along with the rice and veggies, they might turn out a little rubbery. So, take care to follow the same procedure described here to make healthy soya rice 

Since this nourishing soya vegetable pulao is quite flavourful by itself, it is enough to serve with a bowl of low-fat curds.  Indian soy pulav using soya granules can often make a complete one dish meal by itself.

Tips for soya vegetable pulao. 1. Always use ghee when making a pulao as it gives a better flavour compared to oil. 2. Make sure to use basmati rice for better taste and flavour. 

Is Soya Vegetable Pulao healthy?

Good for growing kids and those who need high carbs like athletes. For diabetics, weight loss and heart patients you will have to drop the rice and just use soya granules.

Let's understand the Ingredients.

What's good.

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

benefits of soya granules, soya chunks. 

  • Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
  • Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
  • A 100 per cent vegetarian high quality protein source that does wonders for young and old.
  • Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
  • Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
  • Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
  • Soy protein may provide positive results for people with high blood pressure.
  • Soy protein is beneficial to women in post-menopausal years.
  • Soy is low in fat and sodium, and may help reduce the risk of heart disease.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

What's the problem ?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Moreover it is gluten free. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. But rice is a good source of protein and B vitamins. 

What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. However if rice is combined with high protein or high fibre foods, the glycemic load can be balanced. Thus its combo is a better choice as we have done in the recipe of panch dhan khichdi and toovar dal khichdiSee details of is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have Vegetable Pulao  ?

No, this recipe is not  good for diabetics, heart and weight loss. But you will have to drop the rice and just use soya granules and then enjoy the recipe. 

High in carbs.  Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. However if rice is combined with high protein or high fibre foods, the glycemic load can be balanced.

For diabetics, weight loss and heart  to have this pulao you need to drastically cut the amount of rice used and double the mixed vegetables. 

Can healthy individuals have Soya Vegetable Pulao  ?

Yes, but control portion size and increase the amount of veggies in the recipe and add some protein like paneer to it. 

What is a healthy accompaniment to this pulao?

We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita

ow fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

What is a healthier option than using rice? 

We suggest the following healthy khichdi like vitamin khichdi recipebuckwheat moong dal and vegetable khichdibajra moong and green peas khichdibarley khichdi and vegetable biryani from brown rice. Most of these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi |

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi |

 

Value per cup% Daily Values
Energy108 cal5%
Protein4.9 g9%
Carbohydrates15 g5%
Fiber3.2 g13%
Fat3.1 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A54.6 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C2.7 mg7%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)9.8 mcg5%
MINERALS
Calcium25.6 mg4%
Iron1.1 mg5%
Magnesium30 mg9%
Phosphorus91.3 mg15%
Sodium2.4 mg0%
Potassium159.2 mg3%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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