Healthy Soya Chunks Pulao Recipe
Soya Chunks which are rich in protein and easy to cook, has a great taste. In this Soya Chunks Pulao recipe, nutritious soya chunks and rice are sauteed in ghee with fresh vegetables and species. It is a balanced meal.
For The Rice
- 3 cupsCooked Rice (Chawal)
- 1/2 tspOil
- 1/2 tspCaraway Seeds (shah jeera)
- 2Peppercorns (kalimirch)
- 25 mm (1")Stick of Cinnamon (Dalchini)
- 1/8 tspsalt
For The Soya Gravy
- 1/2 cupSoya chunks (nuggets) , soaked , drained and chopped
- 1/2 cupBoiled Green Peas
- 1/2 tspCumin Seeds (jeera)
- 1 tspGinger-Garlic (adrak-lehsun) paste
- 1/2 cupChopped Onions
- 1 cupChopped Tomatoes
- 1/2 tspTurmeric Powder (Haldi)
- 1 tspChili Powder
- 1-1/2 tspCoriander-Cumin seeds (dhania-jeera) powder
- 1 tspGaram Masala
- 1 tspDried Fenugreek Leaves (kasoori methi)
- 1 tspOil
- 1/8 tspSalt
For the rice
- Heat the oil in a non-stick pan.
- Add the caraway seeds, peppercorns, and cinnamon.
- When the caraway seeds crackle add the cooked rice and salt, mix well and saute on a medium flame for 1 to 2 minutes and keep it aside.
For the soya gravy
- Heat the oil in a non-stick pan, add the cumin seeds, when they crackle add ginger-garlic paste and onions and saute till they turn translucent.
- Add tomatoes, turmeric powder, chili powder, coriander-cumin seed powder, garam masala and kasoori methi and cook till the tomatoes are mashed.
- Cook for 5-7 min.
- Sprinkle little water to prevent the masala from burning.
- Add soya nuggets, peas, 1 cup water and salt and mix well.
- Simmer for 5 to 10 minutes and keep it aside.
How to proceed
- Add the rice to the gravy and mix gently.
- Cook for 2 to 3 minutes in a kadhai and serve hot.
By Meghna Nath
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