Soya Pulao

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.

Soya Pulao

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Soya Pulao recipe - How to make Soya Pulao

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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For the rice

    For the rice
  1. Heat the oil in a non-stick pan; add the caraway seeds, peppercorns and cinnamon.
  2. 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

    For the soya gravy
  1. 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.
  2. 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.
  3. Add soya nuggets, peas, 1 cup water and salt and mix well. Simmer for 5 to 10 minutes. Keep aside.

How to proceed

    How to proceed
  1. Add the rice to the gravy and mix gently.
  2. Cook for 2 to 3 minutes in a kadhai and serve hot.
Nutrient values (Abbrv) per serving
Energy512 cal
Protein13.9 g
Carbohydrates101.7 g
Fiber9.3 g
Fat5.5 g
Cholesterol0 mg
Sodium209.4 mg
Click here to view calories for Soya Pulao


Soya Pulao
 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
26 May 17 05:03 PM
   Hi Dharani, glad to know you made your improvisations and keep trying more and more recipes and share your feedback. Happy Cooking!!!
Soya Pulao
 on 09 Sep 16 12:23 PM

Loved the Soya Pullao recipe.