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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.
For the rice- Heat the oil in a non-stick pan; add the caraway seeds, peppercorns and cinnamon.
- 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- 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.
- 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.
- Add soya nuggets, peas, 1 cup water and salt and mix well. Simmer for 5 to 10 minutes. Keep aside.
How to proceed- Add the rice to the gravy and mix gently.
- Cook for 2 to 3 minutes in a kadhai and serve hot.
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Nutrient values (Abbrv) per serving
| Energy | 512 cal |
| Protein | 13.9 g |
| Carbohydrates | 101.7 g |
| Fiber | 9.3 g |
| Fat | 5.5 g |
| Cholesterol | 0 mg |
| Sodium | 209.4 mg |
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