Soya Chunks Pulao Recipe | Protein Rich Soya Pulao - Soya Rice (2024)

Soya Chunks Pulao Recipe | Protein Rich Soya Pulao Or Soya Rice with detailed photo and video recipe. An easy and simple, yet flavored and nutrient-rich rice pulao recipe with soya chunks toppings. The recipe is a perfect combination of carbs and protein in one single meal and hence a perfect lunch box recipe. It does have all the required taste and flavor, and hence does not require any additional accompaniment, yet tastes great with yogurt raita.

Soya Chunks Pulao Recipe | Protein Rich Soya Pulao Or Soya Rice with step-by-step photo and video recipe. Pulao recipes are generally a super popular choice, especially with working couples. It is easy or most commonly known as a pot meal, and hence perfect contender to office lunch boxes or school tiffin boxes. These are rich in carbs and fiber, but low in protein. However, soya chunks pulao is an exception with all nutrients balanced.

I have posted several healthy and easy pulao or flavored rice recipes in my blog. It includes a wide range of herbs, grains with different types of rice, and a combination of whole spices. Yet most of these pulao recipes lack the basic protein nutrients with only carbs and fiber in them. This is not a major disadvantage, yet not a complete meal without proteins in it. To mitigate this problem, generally protein-rich ingredients are added like meat and paneer. Soya Pulao Or Soya Rice is one such popular option known for its rich protein source. Typically the rice is made with small-sized soya chunks as it easily gels with long grain rice. Do try this pulao variant and I am sure you and your family would love it.

In addition, some more related and additional tips, suggestions, and variants to the soya chunks pulao recipe. Firstly, the rice selection is straightforward. The best rice would be long-grain basmati rice as it suits any type of pulao recipe. However, you can also use sona masuri with less amount of water ratio. Secondly, the smaller the size of soya chunks used in this pulao, the better in terms of visual appetite. But it does not matter to taste and cooking process. Finally, with soya chunks, you may add a combination of vegetables. Adding vegetables is open-ended, but keep it less complicated with basic and simple vegetables.

Finally, I would like to add some more related Pulao Recipes Collection with this post on the soya chunks pulao recipe. It mainly includes my other recipes like Masale Bhat Recipe, Veg Pulao Recipe, , Biriyani Pulao Recipe, Tomato Rice Recipe within Minutes, Cooker Veg Pulao Recipe – New Instant Way, Capsicum Rice Recipe, Bread Pulao Recipe, Matar Paneer Pulao Recipe, Paneer Tawa Pulao Recipe – Lunch Box Special. Further to these, I would also like to add some more related recipe collections like,

• Breakfast Recipes
• Rice Recipes
• Curry Recipes

About SoyaChunksPulao

It is basically an extension of the traditional rice pulao recipe made with additional toppings of soya chunks or meal makers. In other words, Soya Chunks Pulao is the best source of proteins with other rich sources of fiber and carbs in it. Typically it is prepared as a lunch box or tiffin box recipe as it contains all the nutrients balanced without any additional sides to it. Yet, a simple and refreshing raita when served as an accompaniment, makes it a super tasty and perfectly balanced meal.

There are multiple ways to make this protein rice Soya Pulao or Soya Rice recipes. The most common and easy way to make this recipe is with mini or micro soya chunks. Basically, the soya chunks easily gel with the rice and other vegetables. The other most common way is to grate the boiled soya chunks and mix them with rice and water before cooking. This way the rice is more flavored and nutrient-rich, but does not carry the same visual appearance as the former.

Video Recipe:

Recipe Card for Meal Maker Soya Pulao:

Soya Chunks Pulao Recipe | Protein Rich Soya Pulao - Soya Rice

HEBBARS KITCHEN

Easy Soya Chunks Pulao Recipe | Protein Rich Soya Pulao - Soya Rice

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course pulao

Cuisine Indian

Servings 3 Servings

Calories 394 kcal

Ingredients

for boiling soya:

• ▢ 1 cup soya chunks nano
• ▢ 1 tsp salt
• ▢ water, for boiling

for pulao:

• ▢ 2 tbsp ghee
• ▢ 1 tsp cumin
• ▢ 1 bay leaf
• ▢ 1 inch cinnamon
• ▢ 5 cloves
• ▢ 2 pods cardamom
• ▢ 1 onion, sliced
• ▢ 1 tbsp ginger garlic paste
• ▢ 2 chilli, slit
• ▢ ½ tsp turmeric
• ▢ 1 tsp chilli powder
• ▢ 1 tsp garam masala
• ▢ 1 tomato, finely chopped
• ▢ 1 potato, chopped
• ▢ 1 carrot, chopped
• ▢ 3 tbsp peas
• ▢ ½ capsicum, chopped
• ▢ 5 florets caulifower
• ▢ 2 cup water
• ▢ 1 tsp salt
• ▢ 1 cup basmati rice, soaked 30 minutes
• ▢ 2 tbsp coriander, chopped
• ▢ 2 tbsp mint, chopped

See Also

Aloo Masala (Spiced Potatoes) Recipe

Instructions

• Firstly, in a saucepan take enough water, add 1 tsp salt and get to a rolling boil.

• Now add 1 cup soya chunks nano and boil for 5 minutes.

• Drain off the soya chunks and keep them aside.

• In large kadai heat 2 tbsp ghee, add1 tsp cumin, 1 bay leaf, 1 inch cinnamon, 5 cloves, 2 pods cardamom and saute until the spices turn aromatic.

• Now add 1 onion,1 tbsp ginger garlic paste and 2 chilli.

• Saute well until the raw flavour of ginger garlic is lost.

• Also add ½ tsp turmeric, 1 tsp chilli powder, 1 tsp garam masala and saute on low flame until the spices turn aromatic.

• Further, add 1 tomato and saute until the tomato turns soft and mushy.

• Now add 1 potato,1 carrot,3 tbsp peas, ½ capsicum,5 florets cauliflower and boiled soya chunks.

• Saute for 2 minutes or until the spices are well combined.

• Pour in 2 cup water and 1 tsp salt. Mix well and get to a boil.

• Add in 1 cup basmati rice (soaked 30 minutes), 2 tbsp coriander, 2 tbsp mint and mix gently.

• Cover and simmer for 20 minutes, or until the rice is cooked well.

• Finally, enjoy Soya Pulao Recipe with raita.

Nutrition

Calories: 394kcalCarbohydrates: 66gProtein: 8gFat: 11gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 26mgSodium: 1603mgPotassium: 586mgFiber: 6gSugar: 7gVitamin A: 5190IUVitamin C: 93mgCalcium: 94mgIron: 3mg

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How to make Soya Chunks Pulao with step-by-step photos:

1. Firstly, in a saucepan take enough water, add 1 tsp salt and get to a rolling boil.
   
2. Now add 1 cup soya chunks nano and boil for 5 minutes.
   
3. Drain off the soya chunks and keep them aside.
   
4. In large kadai heat 2 tbsp ghee, add1 tsp cumin, 1 bay leaf, 1 inch cinnamon, 5 cloves, 2 pods cardamom and saute until the spices turn aromatic.
   
5. Now add 1 onion,1 tbsp ginger garlic paste and 2 chilli.
   
6. Saute well until the raw flavour of ginger garlic is lost.
   
7. Also add ½ tsp turmeric, 1 tsp chilli powder, 1 tsp garam masala and saute on low flame until the spices turn aromatic.
   
8. Further, add 1 tomato and saute until the tomato turns soft and mushy.
   
9. Now add 1 potato,1 carrot,3 tbsp peas, ½ capsicum,5 florets cauliflower and boiled soya chunks.
   
10. Saute for 2 minutes or until the spices are well combined.
    
11. Pour in 2 cup water and 1 tsp salt. Mix well and get to a boil.
    
12. Add in 1 cup basmati rice (soaked 30 minutes), 2 tbsp coriander, 2 tbsp mint and mix gently.
    
13. Cover and simmer for 20 minutes, or until the rice is cooked well.
    
14. Finally, enjoy Soya Pulao Recipe with raita.
    

Notes:

• Firstly, you can also add curd in place of tomato for sourness.
• Also, add vegetables of your choice to make it nutritious.
• Additionally, make sure to boil the soya before adding to the pulao, or else the soya will be uncooked.
• Finally, Soya Pulao Recipe tastes great when prepared spicy and served with raita.