This soya chunks pulao is a wholesome, plant-based protein-packed one-pot meal that is perfect for busy weekdays or lazy weekends. It is mildly spiced, loaded with flavour, and surprisingly filling.
Soya chunks (also called meal maker or soy curls) soak up the spices beautifully and pair really well with rice and veggies, making it a great meatless option for those looking to add more plant protein to their meals.
It tastes really good with raita (vegan yogurt with veggies), pickle or just a bowl of plant-based yogurt. A delicious high-protein plant-based meal.
You may also like vegetable pulao, Gochujang fried rice, Mexican Rice and Coconut Rice.
Ingredients
Basmati Rice: I prefer basmati for its aroma and fluffy texture, but any long-grain rice works. Soak it for 20 minutes before cooking to get that perfect pulao texture.
Soya Chunks: You can find them on Amazon or Indian stores. These need to be boiled first with salt before adding to pulao.
Whole Spices: Bay leaf, cloves, cinnamon, green cardamom and cumin add flavour.
Vegetables and aromatics: Onion, tomato, green chillies and ginger garlic paste give the pulao its base. Vegetables like beans, peas, cauliflower, carrots and potatoes are also used. I have used frozen pre-cut ones except potato here.
Spices: Just the basics here-turmeric, red chilli powder, and garam masala. Feel free to add more if you like it spicier.
Olive Oil or Vegan Butter: I have used olive oil here. Vegan butter adds a richer taste if you prefer.
Lemon juice: It helps in balancing flavours and also helps fluff up the rice well.
What Are Soya Chunks?
After extracting soybean oil, the defatted soy flour is cooked under pressure and then formed into different shapes and dehydrated. I have seen chunks, flakes, granules, strips and so on.
These have a high-protein content comparable to meat. These are also easy to cook and add to your meals to make a meatless meal high protein.
Instructions
Take 2 cups basmati rice. Wash and soak for 15 minutes. I do it and start making the masala. Chop or slice onions, slit green chillies (if using) and chop tomatoes. You can also peel and chop veggies that you are using and keep aside.
Bring water to a boil in a small pot. Add 1 tsp. salt with 1 cup soya chunks and boil them for 5 minutes till they are soft.
Drain and allow to cool. Squeeze out the extra moisture, and keep soya chunks aside.
In a wide pan or kadai, heat 2 tbsp. olive oil. Add in the whole spices one bay leaf, 6 cloves, 2 cinnamon sticks, 6 green cardamom and 1 tsp. cumin seeds. Once they sputter, add in the sliced or chopped onions.
Sauté till golden brown. Add the ginger garlic paste and green chilli, and cook for a minute till the raw smell goes away. Add in cubed potato.
Add in chopped tomato along with some salt, turmeric and red chilli powder. Let it cook on low flame till the tomato gets mushy.
Now add 4 cups of water. Also add in the frozen vegetables or fresh vegetables. Add in 1 tbsp. vegetable biryani masala or garam masala.
Also add in the drained basmati rice. Stir gently to mix. Taste the water. It should taste saltier than what is needed.
If not, add some more salt. This is because the veggies and rice will absorb salt when cooking and the pulao will be under salted later. Now cover and cook on low flame till the rice is cooked and fluffy.
If you feel that the rice is still not fully cooked while the water has evaporated then add half cup more water and cook further. Once your soya chunks pulao is done, sprinkle lemon juice and lightly fluff up the rice.
Garnish with chopped cilantro and serve hot. Your soya chunks pulao is ready to serve. Enjoy hot with the family.
You can add a raita and papad on the side. Yummy.
Expert Tips
1. Rinsing and soaking the rice helps it fluff up better. You are using no extra time because by the time you finish the other prep, your rice would have soaked enough.
2. Add any veggies that you have with you. Broccoli, mushroom also work well.
3. Soya chunks add protein as well as a meaty texture to meatless wholesome meal. Soya chunks are made after
4. Garam masala is a good substitute if you can't find biryani masala.
5. Leftovers keep well in the fridge and taste even better the next day. Microwave and serve hot.
Here's the recipe card:
Soya Chunks Pulao
Equipment
Ingredients
- 2 cups basmati rice
- 1 cup soya chunks
- 1 large onion thinly sliced
- 2 tomatoes chopped
- 5 green chilli slit optional
- 1 tbsp. ginger garlic paste
Whole Spices
- 1 tsp. cumin seeds
- 1 bay leaf
- 6 cloves
- 2 small piece cinnamon
- 5 green cardamom optional
- ½ tsp. turmeric powder
- 1 tsp. red chilli powder
- 1 tsp. biryani masala or garam masala
- 2 tbsp. olive oil or vegan butter
- 1 potato cut in cubes
- 1 cup vegetables beans, cauliflower, pepper, carrots, peas
- 1 tbsp. lemon juice
- Salt to taste
- 2 cups water
- Cilantro leaves for garnishing
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Instructions
- Take 2 cups basmati rice. Wash and soak for 15 minutes. I do it and start making the masala. Chop or slice onions, slit green chillies (if using) and chop tomatoes. You can also peel and chop veggies that you are using and keep aside.
- Bring water to a boil in a small pot. Add 1 tsp. salt with 1 cup soya chunks and boil them for 5 minutes till they are soft. Drain and allow to cool. Squeeze out the extra moisture, and keep soya chunks aside.
- In a wide pan or kadai, heat 2 tbsp. olive oil. Add in the whole spices one bay leaf, 6 cloves, 2 cinnamon sticks, 6 green cardamom and 1 tsp. cumin seeds. Once they sputter, add in the sliced or chopped onions.
- Sauté till golden brown. Add the ginger garlic paste and green chilli, and cook for a minute till the raw smell goes away. Add in chopped tomato along with some salt, turmeric and red chilli powder. Also add in cubed potato. Let it cook on low flame till the tomato gets mushy.
- Now add 4 cups of water. Also add in the frozen vegetables or fresh vegetables. Add in 1 tbsp. vegetable biryani masala or garam masala. Also add in the drained basmati rice. Stir gently to mix. Taste the water. It should taste saltier than what is needed.
- If not, add some more salt. This is because the veggies and rice will absorb salt when cooking and the pulao will be under salted later. Now cover and cook on low till the rice is cooked and fluffy.
- If you feel that the rice is still not fully cooked while the water has evaporated then add half cup more water and cook further. Once your soya chunks pulao is done, sprinkle lemon juice and lightly fluff up the rice.
- Garnish with chopped cilantro and serve hot. Your soya chunks pulao is ready to serve. Enjoy hot with the family. You can add a raita and papad on the side. Yummy.
Rachna says
This is a delicious and healthy pulao loved by my family.