Soya Pulao

By: Admin Date: 04-Jul 2022 Reading Time: 4 Mins

Soya Pulao with Brown Rice is a nutritious and hearty dish that combines the wholesome goodness of brown rice with protein-packed soya chunks. This one-pot meal is enriched with colorful vegetables, making it not only delicious but also visually appealing. The fragrant spices elevate the flavors, making it a perfect meal for lunch or dinner.

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:

This Soya Pulao offers a range of health benefits, making it a great addition to a balanced diet. Brown rice is a whole grain that provides complex carbohydrates, fiber, and essential nutrients like magnesium and phosphorus, promoting digestive health and sustained energy levels.
Soya chunks are an excellent source of plant-based protein, making them a great meat alternative. They also provide isoflavones, which have antioxidant properties and may support heart health.
The addition of vegetables like peas and carrots boosts the fiber, vitamins, and minerals in the dish, contributing to overall well-being. Onions and tomatoes enhance the flavor while providing antioxidants that can help reduce inflammation. Overall, this Soya Pulao is a wholesome meal that supports a healthy lifestyle while being satisfying and flavorful.

Nutritional Information: