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soya vegetable pulao recipe | healthy soya rice | Indian soya pulao using soya granules |?

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Tarla Dalal

 04 May, 2023

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सोया एण्ड वेजिटेबल पुलाव - हिन्दी में पढ़ें (Soya and Vegetable Pulao in Hindi)

Table of Content

About Soya And Vegetable Pulao down arrow
Ingredients down arrow
Methods down arrow
Like soya vegetable pulao down arrow
What is soya vegetable pulao made of ? down arrow
Cooking soya granules down arrow
Making soya vegetable pulao down arrow
Pro tips for soya vegetable pulao down arrow
Nutrient values down arrow

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 add 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.

Enjoy soya vegetable pulao recipe | healthy soya rice | Indian soy pulav using soya granules | with step by step photos.

 

Soya and Vegetable Pulao recipe - How to make Soya and Vegetable Pulao

Tags

Preparation Time

10 Mins

Cooking Time

13 Mins

Total Time

23 Mins

Makes

3 servings

Ingredients

Method

For soya and vegetable pulao
 

  1. To make soya vegetable pulao, combine the soya granules along with 3/4 cup of water in a deep non-stick pan, mix well and cook on a medium flame for 1 to 2 minutes or till they are soft, while stirring occasionally. Keep aside.
  2. Heat the ghee in a pressure cooker and add the cumin seeds.
  3. When the seeds crackle, add the cinnamon, cardamom, asafoetida, onions, green chillies and sauté on a medium flame for 1 minute.
  4. Add the carrots, peas, rice, cooked soya granules, turmeric powder, coriander-cumin seeds powder, salt and 1 cup of water, mix well and pressure cook for 3 whistles.
  5. Allow the steam to escape before opening the lid.
  6. Serve the soya vegetable pulao immediately with low-fat curds.

soya vegetable pulao recipe | healthy soya rice | Indian soya pulao using soya granules |  Video by Tarla Dalal

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Soya and Vegetable Pulao recipe with step by step photos

like soya vegetable pulao

 

    1. like soya vegetable pulao recipe | healthy soya rice | Indian soya pulao using soya granules | then see our collection of soya rice recipes and some recipes we love. 
what is soya vegetable pulao made of ?

 

    1. what is soya vegetable pulao made of ? See below image of list of ingredients for soya vegetable pulao.
cooking soya granules

 

    1. In a deep non-stick pan put 1/4 cup soya granules.
    2. Add ¾ cup of water.
    3. Bring to a boil and cook soya granules on a medium flame for 1 to 2 minutes or till they are soft, while stirring occasionally.
    4. Keep aside. Cooked soya granules.
making soya vegetable pulao

 

    1. To make soya vegetable pulao recipe | healthy soya rice | Indian soya pulao using soya granules | heat 1 tsp ghee in a pressure cooker. Always use ghee when making a pulao as it gives a better flavour compared to oil. 
    2. Add 1/2 tsp cumin seeds (jeera).
    3. Let the seeds crackle. 
    4. Add 1 small stick of cinnamon (dalchini).
    5. Add 1 cardamom (elaichi).
    6. Add a pinch of asafoetida (hing). Hing also helps in digestion.
    7. Add 1/4 cup chopped onions.
    8. Sauté on a medium flame for 1 minute.
    9. Add 1/2 tsp finely chopped green chillies.
    10. Add 1/4 cup finely chopped carrot.
    11. Add 1/4 cup green peas.
    12. Add 1/4 cup rice (chawal) , washed and drained.
    13. Add cooked soya granules. Note that after cooking 1/4 cup soya granules become 1/2 cup.
    14. Add 1/4 tsp turmeric powder (haldi).
    15. Add 1 tsp coriander-cumin seeds (dhania-jeera) powder.
    16. Add salt to taste. We added 1/2 tsp salt. 
    17. Add 1 cup of water.
    18. Mix well.
    19. Pressure cook for 3 whistles.
    20. Allow the steam to escape before opening the lid.
    21. Serve soya vegetable pulao | healthy soya rice | Indian soya pulao using soya granules | garnished with coriander.
pro tips for soya vegetable pulao

 

    1. Serve soya vegetable pulao with low fat curds or curds to make a complete one dish meal.
    2. Heat 1 tsp ghee in a pressure cooker. Always use ghee when making a pulao as it gives a better flavour compared to oil. 
    3. Add cooked soya granules. Note that after cooking 1/4 cup soya granules become 1/2 cup.
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy108 cal
Protein5.2 g
Carbohydrates17.6 g
Fiber3 g
Fat1.8 g
Cholesterol0 mg
Sodium6.6 mg

Click here to view Calories for Soya and Vegetable Pulao

The Nutrient info is complete

Your Rating*

user
Manali Gawad

July 18, 2022, 9:38 a.m.

Needs ginger garlic paste for the soya smell to disappear

2 
user
Foodie #516281

Feb. 12, 2021, 2:56 p.m.

how to read this recipe???

5 
user
n_katira

Dec. 11, 2018, 9:25 a.m.

just followed the recipe exactly and it was quite flavourful...but needs to be served immediately..

5 
user

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