Soya Pulao

For a Serving Size of Two:

Ingredients:

• 60 grams brown rice
• 30 grams soya chunks (or granules)
• 50 grams finely chopped onions
• 50 grams finely chopped tomatoes,
• 30 grams green peas
• 20 grams diced carrots
• 2 teaspoons ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon garam masala
• Salt (to taste)
• 2 teaspoons oil
• 300 ml water (for cooking rice)
• Fresh cilantro for garnish

Procedure:

• If using soya chunks, soak them in hot water for about 20 minutes until they soften. Drain and squeeze out excess water. If using soya granules, just rinse them and set
• Rinse the brown rice under cold water until the water runs clear. Soak it in water for about 30 minutes, then drain.
• In a pan, heat the oil over medium heat. Add cumin seeds and let them splutter. Then, add the chopped onions and sauté until they turn translucent.
• Stir in the ginger-garlic paste and sauté for another minute. Add the chopped tomatoes and cook until they become soft. Then, add the diced carrots and green peas, stirring well.
• Add the soaked brown rice and soya chunks/granules to the pan. Sprinkle in the garam masala and salt, mixing everything gently to combine.
• Pour in the water and bring to a boil. Reduce the heat to low, cover the pan with a lid, and let it cook for 35-40 minutes or until the brown rice is cooked and water is absorbed.
• Once cooked, fluff the pulao with a fork and let it rest for a few minutes. Garnish with fresh cilantro before serving.

Nutritional Benefits:

Nutritional Information:

• Calories: 478 kcal
• Protein: 21.1 g
• Carbohydrates: 69 g
• Fat: 13.5 g