Soya Chunks Pulao
Delicious soya chunks pulao is a hearty high-protein vegan one-pot meal. Satisfying and tasty, perfect for cozy meals.
Servings 6
Calories 390kcal
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
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.
Video
Notes
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 soaking would be complete.
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.
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.
Nutrition
Calories: 390kcal | Carbohydrates: 69g | Protein: 14g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 154mg | Potassium: 247mg | Fiber: 7g | Sugar: 5g | Vitamin A: 1983IU | Vitamin C: 13mg | Calcium: 106mg | Iron: 4mg