Veg Soya Pulao

Soya chunks are rich in protein and are beneficial for muscle repair and growth. They are also known for their potential to lower cholesterol levels and support heart health. This dish, rich in vegetables and spices, offers antioxidants and aids digestion.

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570 made it
Image of Veg Soya Pulao Recipe
25 Mins
Prep:10 Mins
Cook:15 Mins

1 cup

For 2 people

Difficulty

Easy

Taste

Spicy

Health Benefits

High Fiber
High Protein
Low Fat
Illness
Weight Loss

High in Protein: Soya chunks are a great source of plant-based protein, supporting muscle health and repair.

Rich in Fiber: The inclusion of beans and rice adds dietary fiber, aiding digestion and promoting a feeling of fullness.

Low in Cholesterol: This recipe is cholesterol-free, making it heart-healthy.

Supports Metabolism: Spices like turmeric and ginger help boost metabolism and have anti-inflammatory properties.

Good for Bone Health: The iron content supports bone health and helps prevent anemia.

250 kcal

in 308g

Protein:

12g

Fats:

7g

Carbs:

40g

Cholesterol:

0mg

Sodium, Na:

250mg

Potassium, K:

400mg

Soya pulao is a delightful and nutritious Maharashtrian dish that combines the wholesome goodness of soya chunks with the aromatic spices of traditional pulao. This recipe is perfect for a quick, yet satisfying meal that brings together rich flavors and essential nutrients. Whether you're looking for a comforting lunch or a light dinner, this soya pulao is sure to please your palate and nourish your body.

Indian CuisineMaharashtrian CuisineMain DishesPressure Cooker RecipesQuick & Easy RecipesRecipes for AdultRecipes for KidsRecipes for OverageRecipes for school tiffinsRecipes for teensRiceVegetarian Recipes

Allergy Advice

This recipe contains Soy Products. People with such allergies should avoid adding such ingredients or try to replace them with better choices.

Ingredients

2

25 grams Soya Chunks

100 grams Rice

1 tablespoon Oil

1 teaspoon Mustard seeds

1 teaspoon Cumin seeds

1 piece Onion

1 piece Tomato

1 piece Capsicum

quarter cup Beans

1 teaspoon Ginger - garlic paste

1 teaspoon Red chili powder

half teaspoon Turmeric powder

1 teaspoon Garam masala or goda masala

1 teaspoon Coriander powder

1 & half cups Water

Salt as per taste

Tips

Spice Levels: Adjust the red chili powder according to your spice preference.

Vegetable Variations: Feel free to add other vegetables like carrots or peas for added nutrition and taste.

Rice Cooking: Ensure the rice is soaked well to achieve a fluffy texture.

Directions

Prepare Ingredients: Soak the soya chunks in hot water for 10 minutes, then squeeze out all excess water. Wash and soak the rice for 10-15 minutes.

Heat the Cooker: Place a pressure cooker on medium heat and add 1 tbsp of oil.

Add Seeds and Vegetables: Once the oil is hot, add 1 tsp each of mustard seeds and cumin seeds. Let them sizzle for a few seconds. Add chopped onion, capsicum, tomato, and beans. Sauté for a few minutes until the vegetables are slightly tender.

Add Spices and Ginger-Garlic Paste: Add 1 tsp of ginger garlic paste and salt to taste. Sauté for another minute. Then, add the powdered masalas: 1 tsp red chili powder, 0.5 tsp turmeric powder, 1 tsp garam masala (or Goda masala), and 1 tsp coriander powder. Mix well.

Combine Soya Chunks and Rice: Add the soaked and squeezed soya chunks along with the soaked rice to the pressure cooker. Mix everything thoroughly.

Cook the Pulao: Pour in 1.5 cups of water and stir. Close the lid of the pressure cooker and cook on medium flame until you hear 3 whistles.

Serve: Allow the pressure to release naturally. Open the lid and fluff the pulao gently. Serve hot with raita or salad for a healthy Maharashtrian-style meal.

Notes

People with soy allergies or sensitivities should avoid this recipe. Additionally, those with thyroid disorders may need to consult a healthcare provider before consuming soy products regularly.

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Know more about Veg Soya Pulao

A typical serving 1 cup of Veg Soya Pulao (308 grams) contains approximately 250 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Veg Soya Pulao depends on the ingredients and preparation method. On average, one serving 1 cup (308 grams) of Veg Soya Pulao contains approximately 7 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Veg Soya Pulao? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Veg Soya Pulao depends on the recipe and serving size. On average, 1 cup of Veg Soya Pulao (about 308 grams) contains approximately 12 grams of protein. If you're customizing your Veg Soya Pulao, consider adding ingredients with higher protein content.

The amount of sugar in an Veg Soya Pulao varies depending on the recipe and serving size. On average, 1 cup (about 308 grams) contains about 5 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Veg Soya Pulao depends on the serving size and the recipe used. On average, 1 cup (about 308 grams) contains about 40 grams of carbohydrates.

Veg Soya Pulao contains approximately 6 grams of fiber in 1 cup (about 308 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Veg Soya Pulao is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Veg Soya Pulao with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Veg Soya Pulao that’s perfect for any occasion!

Making a Veg Soya Pulao typically takes around 25 Mins.

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The information provided is calculated based on the average height and the weight provided by you. Actual nutritional needs and results can vary depending on your specific height, weight, age, gender, and activity level. Always consult with a certified professionals or healthcare provider for dietary and exercise advice.