Soya Mutter Pulao ( Chawal )

by Tarla Dalal

Mutter Pulao is a wholesome treat that your entire family will love. It features an interesting combination of soya chunks and green peas, which contrast each other well in appearance, flavour and texture too.

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Unbelievably tasty yet easy to prepare, the Soya Mutter Pulao is a wholesome treat that your entire family will love. It features an interesting combination of soya chunks and green peas, which contrast each other well in appearance, flavour and texture too. While the pulao does feature the standard assortment of spices, it also has the added benefit of a chilli-garlic paste, which imparts a trendy flavour to this sumptuous meal.

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Soya Mutter Pulao ( Chawal ) recipe - How to make Soya Mutter Pulao ( Chawal )

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Soaking Time: 15 minutes Preparation Time: 10 mins Cooking Time: 15 mins Total Time: 40 mins 4Makes 4 servings (4 serving )
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Ingredients

1/4 cup soaked and chopped soya chunks
1/4 cup green peas
1 1/2 cups long grained rice (basmati) , soaked for 15 minutes and drained
1/2 tsp cumin seeds (jeera)
2 tsp oil
25 mm (1”) stick cinnamon (dalchini)
2 cloves (laung / lavang)
1 bayleaf (tejpatta)
1 cardamom (elaichi)
1/2 cup chopped onions
1/2 cup chopped tomatoes
1/4 tsp turmeric powder (haldi)
1/4 tsp garam masala
1 tsp coriander (dhania) powder
salt to taste

To Be Ground Into A Smooth Chilli-garlic Paste
3 garlic (lehsun) cloves
3 whole dry red chillies
2 tbsp water

Method

Combine the soya nuggets, salt and 1 cup of hot water in a deep bowl, cover and keep aside for 10 to 12 minutes. Drain squeeze out the water and keep aside.
Heat the oil in a pressure cooker and add the cumin seeds, cinnamon, cloves, bay leaf and cardamom.
When the cumin seeds crackle, add the onions and prepared chilli-garlic paste and sauté on a medium flame for 1 to 2 minutes.
Add the tomatoes, turmeric powder, garam masala, coriander powder and 2 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
Add the rice, green peas, soya chunks, salt and 3 cups of hot water, mix well and pressure cook for 2 whistles.
Allow the steam to escape before opening. Separate each grain of rice lightly with a fork.
Serve hot.

Accompaniments

Green Tomato Kadhi
Lahsun ka Achaar, Punjabi Lehsun Achar Recipe

Nutrient values per serving

Energy	285 cal
Protein	7.3 g
Carbohydrates	55.3 g
Fiber	4.9 g
Fat	3.8 g
Cholesterol	0 mg
Vitamin A	117.4 mcg
Vitamin B1	0.1 mg
Vitamin B2	0.1 mg
Vitamin B3	1.5 mg
Vitamin C	7.9 mg
Folic Acid	17.3 mcg
Calcium	36.1 mg
Iron	1.3 mg
Magnesium	0 mg
Phosphorus	0 mg
Sodium	3.9 mg
Potassium	56.3 mg
Zinc	1.1 mg