soya pulao recipe | soya vegetable rice | soya chunks pulao | Indian soya pulao with brown rice |
by Tarla Dalal

soya pulao is a delicious and healthy Indian rice dish that is packed with nutrients. Learn how to make soya vegetable rice.

soya pulao, also known as soybean pulao or soy pulav, is a flavorful and nutritious Indian rice dish that features soya chunks, brown rice, vegetables and spices. It is a good choice for people who want to increase their protein intake.

Here's a description of main ingredients for soya pulao:

soya chunks are rich in fibre and protein 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. A pulao can often make a complete one pot meal by itself.

Brown rice: The glycemic index of brown rice is lower than white rice. Therefore, brown rice is good for people with diabetes if consumed in limited quantities. Being a good source of fibrethat reduces high cholesterol levels and prevents atherosclerosis and good for your heart.

Vegetables: Soya pulao includes a mix of vegetables such as peas, onions and tomatoes. You could add carrots, bell peppers, and beans. These vegetables add color, texture, and nutrients to the dish.

soya pulao recipe is rich in vitamin B1, Magnesium, Dietary fiber, Protein and Folic acid.

Tips to make soya pulao recipe: 1. Along with soya chunks you can also add mixed vegetables of your choice. 2. You can also use frozen green peas to make this recipe. 3. For a better taste and flavor, you can use basmati rice instead of brown rice. See how to cook basmati rice. 4. Consider using coconut oil instead of processed seed oils for a healthier diet.

Enjoy soya pulao recipe | soya vegetable rice | soya chunks pulao | soya pulao with brown rice | pulao to lower blood pressure | with step by step photos.

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Soya Pulao recipe - How to make Soya Pulao

For The Rice
3 cups soaked and cooked brown rice
1/2 tsp oil
1/2 tsp caraway seeds (shahjeera)
2 peppercorns (kalimirch)
25 mm stick of cinnamon (dalchini)
1/8 tsp salt

For The Soya Gravy
1/2 cup soy chunks (nuggets) , soaked , drained and chopped
1/2 cup boiled green peas
1/2 tsp cumin seeds (jeera)
1 tsp ginger-garlic (adrak-lehsun) paste
1/2 tsp green chilli paste
1/2 cup chopped onions
1 cup chopped tomatoes
1/2 tsp turmeric powder (haldi)
1 tsp chilli powder
1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp garam masala
1 tsp dried fenugreek leaves (kasuri methi)
2 tsp oil
1/8 tsp salt

Method
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, green chilli 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 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 the soya pulao hot.

Nutrient values (Abbrv) per serving

Energy	257 cal
Protein	9 g
Carbohydrates	41.2 g
Fiber	5.9 g
Fat	6.1 g
Cholesterol	0 mg
Sodium	202.9 mg

Click here to view calories for Soya Pulao

Soya Pulao recipe with step by step photos

like soya pulao

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what is soya pulao made of ?

what is soya pulao made of ? See below image of list of ingredients for soya pulao ?

how to soak soya chunks

This is how soya chunks looks like.
Add enough hot water in a deep bowl.
Soak 1 cup of soya chunks in hot water and keep aside for 10 minutes.

Squeeze out the water from the soya chunks and keep aside.

how to cook brown rice

To make the Brown Rice, wash the rice thoroughly under water. This removes the impurities and the excess starch which prevents the rice from being sticky. Transfer the rice to a deep bowl and cover it with enough water to it. Keep it aside for about 2 hours. Soaking helps in cooking the rice faster.
See step by step on how to cook brown rice.

seasoning brown rice

Heat 1/2 tsp coconut oil or oil in a non-stick pan.
Add 1/2 tsp caraway seeds (shahjeera).

Add 2 peppercorns (kalimirch).
Add 25 mm (1") stick of cinnamon (dalchini).
Cook for a few seconds and let the seeds crackle.
Add 3 cups cooked brown rice.
Add 1/8 tsp salt. This recipe is a good choice for people who are managing high blood pressure. If healthy, then add salt to taste.

Mix well.
Sauté on a medium flame for 1 to 2 minutes.
Transfer cooked brown rice to a bowl as we will be using the pan again to make soya gravy.

making soya gravy

Heat 2 tsp coconut oil or oil in a non-stick pan. Consider using coconut oil instead of processed seed oils for a healthier diet.
Add 1/2 tsp cumin seeds (jeera).

Let the cumin seeds crackle.
Add 1 tsp ginger-garlic (adrak-lehsun) paste.
Add 1/2 tsp green chilli paste. See how to make green chilli paste.
Add 1/2 cup chopped onions.
Sauté on medium heat till onions turn translucent.

Add 1 cup chopped tomatoes.
Add 1/2 tsp turmeric powder (haldi).
Add 1 tsp chilli powder.
Add 1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder.
Add 1 tsp garam masala.

Add 1 tsp dried fenugreek leaves (kasuri methi).
Add 2 tablespoons of water to prevent the masala from burning.
Cook till the tomatoes are mashed (approx. 5 to 7 minutes).
Add 1 cup soya chunks (nuggets), soaked , drained and chopped
Add 1/2 cup boiled green peas.

Add 1 cup water.
Add 1/8 tsp salt. This recipe is a good choice for people who are managing high blood pressure. We added 1/2 tsp salt.
Mix well.
Simmer for 10 minutes. Keep aside.

making soya pulao

To make soya pulao | soya vegetable rice | soya chunks pulao | soya pulao with brown rice | pulao to lower blood pressure | add the seasoned brown rice to the soya gravy.

Mix gently.
Cook on medium heat for 2 to 3 minutes in a kadhai.
Serve soya pulao | soya vegetable rice | soya chunks pulao | soya pulao with brown rice | pulao to lower blood pressure | hot.

pro tips for soya pulao

What is a healthy accompaniment to this sprouts pulao? We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita.
Heat 2 tsp coconut oil or oil in a non-stick pan. Consider using coconut oil instead of processed seed oils for a healthier diet.

You can also use frozen green peas to make this recipe.
For a better taste and flavor, you can use basmati rice instead of brown rice. See how to cook basmati rice.
Along with soya chunks you can also add mixed vegetables of your choice.
Add 1/8 tsp salt. This recipe is a good choice for people who are managing high blood pressure. We added 1/2 tsp salt.

benefits of soya pulao

Soya Pulao is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 36% of RDA.
2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 30% of RDA.
3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 26% of RDA.
4. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 24% of RDA.
5. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 16% of RDA.
6. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 16% of RDA.

Dharani

on 26 May 17 03:47 PM

Thank you for the recipe. I have tried soya pulao with brown rice. Tasted perfect. Though, I added spinach to add the extra nutrition to the dish and substituted oil with ghee. Thanks for sharing... best regards

Tarla Dalal