Soya Granule and Vegetable Pulao
by Tarla Dalal
Soyabean is a versatile food not just because of it health benefits but also for its effect on stomach once it is consumed. It produces alkali in the stomach thereby making its place in the list of alkaline foods.
Soya Granule and Vegetable Pulao recipe - How to make Soya Granule and Vegetable Pulao
Preparation Time: Cooking Time: Total Time:
Makes 6 servings
1/2 cup soya granules
1 tsp oil
1/2 tsp cumin seeds (jeera)
1 small stick of cinnamon (dalchini)
1 of cardamom (elaichi)
a pinch of asafoetida (hing)
1/2 cup chopped onions
1/2 cup peeled and chopped carrot
1/2 cup green peas
1 1/2 cups long grained rice (basmati) , washed and drained
1/4 tsp chilli powder
1/4 tsp turmeric powder (haldi)
1 tsp coriander-cumin seeds (dhania-jeera) powder
salt to taste
1/4 cup chopped coriander (dhania) for the garnish
Method
- Main procedure
- Soak the soya granules in 1 cup of hot water for 15 to 20 minutes. Drain and keep aside.
- Heat the oil in a pressure cooker and add the cumin seeds, cinnamon and cardamom.
- When the cumin seeds crackle, add the asafoetida and onions and sauté for 2 to 3 minutes.
- Add the carrots, green peas, rice and soya granules and sauté for another 2 minutes.
- Add the chilli powder, turmeric powder, coriander-cumin seeds powder and salt and mix well.
- Add 3 cups of hot water and pressure cook for 2 whistles.
- Served hot garnished with the coriander.
Nutrient values per serving
| Energy | 175 cal |
| Protein | 4 g |
| Carbohydrates | 37.3 g |
| Fiber | 3.1 g |
| Fat | 1.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 174.6 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 3.8 mg |
| Folic Acid | 5.8 mcg |
| Calcium | 17.4 mg |
| Iron | 0.6 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 3.6 mg |
| Potassium | 30.8 mg |
| Zinc | 0.6 mg |
Outbrain
soya adds a different flavour to the pulao. loved by all in the family.
Too good . Loved by kids !
A healthy pulao with the addition on fibre rich soya granules. I will surely try this recipe for my father.