Soya chunks Pulao a protein-rich healthy recipe that is steamed and gets cooked within 15 mins.
Everybody is running after one or the other thing but not giving enough back to their bodies. Especially vegans and vegetarians often lack consuming all the nutrition in their regular meals as there are limited options as alternatives to meat, egg, etc. As a solution, I have come across a special, easy, and quick-cook rice veg pulao at home.
Do you know?
Soya has several health benefits. Soya (any form, chunks, granules) are an immense source of protein for everyone, especially vegetarian and vegan people. Soya contains more protein than milk, egg, and cooked daal and is 99% fat-free. It absorbs water very well which makes it very delicious and easy to digest. It’s a very healthy food option for all age groups.
Soya is perfect to infuse creatively in kids' regular diet for providing enough protein to them. Low-calorie soya bean chunks can be consumed in various ways. Dishes like soya cutlet, soya curry, soya pulao, soya gravy, and soya Chaap, and soya nuggets are very trendy.
Pulao is a rice dish popular in all regions with different names. There are many different recipes for making Pulao. 15 minutes veg pulao with mixed vegetables is very popular among all of us. Vegetable pulao rice fast recipes are in always demand as they are easy to make for beginners (students, Hostlers).
One of the best nutritious, gluten-free, dairy-free, plant-based meals is Soya Chunks Veg Pulao Rice. It's a wholesome veg recipe and enough to satisfy your one-time appetite.
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Soya pulao is an instant pot protein-rich recipe that can be made by two methods.
First, you can make it a one-pot meal as mentioned in the recipe below
Secondly, like Hakka rice in which you can use steamed basmati white rice with instant cook vegetables and soya chunks.
Recipe Overview
Preparation time: 10 mins. Cooking time: 15 mins. Course: Lunch/Dinner Serve: 2
Ingredients
Major
- 1 cup Basmati/or any type of Rice as per preference
- ½ cup Soya chunks
- 1 sliced onion
- 1 finely chopped tomato
- 1/3 cup chopped spinach ribbon (optional)
- 1/3 cup green peas
- ¼ cup sweet corn (optional)
Note: vegetables can vary as per choice or as available.
Seasoning and other
- Cumin seed-1 teaspoon
- Salt-as per taste
- Red chili powder-1 teaspoon
- Turmeric powder (optional)-¼ teaspoon
- Garam masala powder-¼ teaspoon
- 1 tablespoon oil (as per choice)
- 1 cup of water (ratio of rice and water will be 1:1)
Preparation Method
Step-1
Pulao means rice dish. Rice needs a long time to cook so it’s important to soak them first. Wash and Soak rice in normal water for 30 minutes.
Step-2
As soya is the key ingredient of this recipe you need to soak that too. Use hot boiling salted water to soak soya. Add ¼ teaspoon salt in boiled water and soak soya chunks in it for around 15 minutes. Keep it covered. I will make soya softer and mildly salty.
Step-3
After 15 minutes squeeze out the excess water from soya chunks before adding them to the recipe.
Step-4
Keep all the chopped vegetables ready to save on time.
Step-5
Take a pressure cooker and add oil and cumin seed. As the seeds start crackling, add chopped onion. Now sauté till it becomes transparent.
Step-6
Now add soya chunks and other veggies to the pot. Saute for about 1 minute.
Step-7
Add all the spices and give a quick stir to mix the ingredients evenly.
Step-8
Now add lukewarm water (normal water also works) to the pot.
Note: If using normal water then bring it to boil before moving ahead.
Step-9
Add rice and stir well. Put the lid and cook on medium flame till it releases one whistle. After one whistle, turn off the flame and wait till it releases the pressure naturally. Open the lid. Soya pulao is now ready to serve.
Final Serve
Soya pulao's a fully vegan recipe and can be accompanied by curd or raita.