Soya Chunks Pulao Recipe: Healthy, Yummy, And Easy To Make

Soya chunks pulao is a delicious and nutritious dish that combines the protein-rich benefits of soybeans with flavours of Indian spices. This one-pot meal is perfect for someone interested in a good healthy and fulfilling meal that is also ridiculously easy to make. The most important ingredient in this soyabean pulao recipe are Soya chunks, also known as soy nuggets or textured vegetable protein (TVP), which are an excellent source of plant-based protein and provide that meaty texture to the soya pulao. So, follow this step by step soybean pulao recipe to make at home.

Ingredients needed for soyabean pulao recipe

To prepare soya chunks pulao, you will need the following ingredients:

1. 1 cup soya chunks
2. 1 cup basmati rice
3. 1 large, thinly sliced onion
4. 1 large, finely chopped tomato
5. 1/2 cup green peas (optional)
6. 1 tablespoon ginger-garlic paste
7. 2-3, slit green chillies
8. Whole spices- 1 bay leaf, 4-5 cloves, 4-5 black peppercorns, 1-inch cinnamon stick, 2-3 cardamom pods
9. 1 teaspoon cumin seeds
10. 1/2 teaspoon turmeric powder
11. 1 teaspoon red chilli powder
12. 1 teaspoon garam masala
13. 1 teaspoon coriander powder
14. A handful of chopped mint leaves
15. A handful of chopped coriander leaves
16. 2 tablespoons yoghourt (optional)
17. 2 tablespoons oil or ghee
18. Salt to taste
19. 2 cups water

Step-by-Step recipe of soya chunks pulao

Step 1: Preparing the soya chunks for soya chunks pulao

Begin by soaking the soya chunks in hot water for 15-20 minutes. This step in this soya pulao recipe needs to be done in order to make them soft so that they can get cooked easily. Then drain the water and rinse the soya chunks under cold running water. Squeeze out the excess water and set them aside.

Step 2: Washing the rice

Next, to prepare soya pulao, wash the basmati rice under cold water until the water runs clear. Soak the rice in water for about 20 minutes. This helps in achieving longer, separate grains of cooked rice in soya pulao.

Step 3: Cooking the soya chunks for soya pulao

Heat 1 tablespoon of oil or ghee in a large pan or pressure cooker. Add the soya chunks and sauté them for 2-3 minutes until slightly golden. Take the soya chunks out of the pan and keep them aside.

Step 4: Sautéing the spices

In that same pan, pour in another tablespoon of oil or ghee. When hot enough, add cumin seeds and let them splutter. Next for this soya pulao recipe, add the whole spices (bay leaf, cloves, black peppercorns, cinnamon stick, and cardamom pods). Sauté them for a few more seconds until they become fragrant.

Step 5: Adding onions and tomatoes

Then add the thinly sliced onions and green chillies to the soya pulao masala. Saute the onions until they turn golden brown. This is a very important step in the soya pulao recipe that imparts the base flavour to your pulao. Now, add the ginger-garlic paste and sauté for another minute until the raw smell goes.

Next, add the finely chopped tomatoes and cook until it becomes soft and the oil starts to separate from the soyabean pulao masala. This will form a rich, flavorful base for the soya pulao.

Step 6: Spicing it up

Add the turmeric powder, red chilli powder, coriander powder, and garam masala to the pan. Then mix well and cook for a minute, allowing all the spices to combine with the soya chunks pulao mixture.

Step 7: Adding rice and soya chunks

Drain the soaked rice and add it to the pan. Mix the soyabean pulao masala gently into the rice so that all grains coat generously with the spices. Add the sauteed soya chunks and green peas if using. Mix the soya pulao very gently, so that you don't break rice grains.

Step 8: Cooking the soya chunks pulao

Add 2 cups of water and salt to taste. If using a pressure cooker for this soyabean pulao recipe, cook on medium heat for 1 whistle, then reduce the heat to low and cook for another 5 minutes. But if you’re using a pan for the soya pulao recipe, bring the water to a boil, then reduce the heat to low, cover with a lid, and cook for about 15-20 minutes until the rice is fully cooked and the water is absorbed.

Step 9: Finishing touches to the soyabean pulao

Once the soya pulao is cooked, turn off the heat and let it rest for another 5-10 minutes. This resting time to the soya recipe helps meld the flavours and the rice to firm up. Allow the rice to cool for a few minutes then fluff gently with a fork. Garnish the soya chunks pulao with some finely chopped mint and coriander leaves. If you prefer, you can also mix in some yoghurt to the soya pulao at this stage for a creamier texture.

Step 10: Serving the soya bean pulao

Serve the soyabean pulao hot, garnished with additional fresh coriander leaves. The soya pulao pairs well with a side of raita, pickle, or a simple salad.

Tips for this easy soya chunks pulao recipe

• Use high-quality basmati rice for the recipe of soya chunks pulao to get the best results. The long grains and fragrant aroma of basmati rice in soya chunks pulao enhance the overall dish.
• Soaking the rice before starting the soybean pulao recipe helps in achieving separate grains of rice once cooked, giving the soya pulao a fluffy texture.
• Properly sautéing the onions and tomatoes is essential for developing a rich base flavour in this soyabean pulao recipe.
• Allowing the soya pulao to rest after cooking helps absorb any remaining moisture and enhances the flavours.

Nutritional benefits of soya chunks pulao

Soya chunks are one of the great sources that provide plant-based protein, making them a great addition to vegetarian and vegan diets. They are low in fat and packed with fibre to keep you full and promote good digestion. Soya pulao being a combination of soya chunks, rice and vegetables makes it a complete meal for the day providing carbohydrates, proteins, and essential vitamins and minerals.

Variations of recipe of soya chunks pulao

While the basic soya recipes are delicious on their own, you can customise any easy soya chunks pulao recipe to suit your taste preferences:

• Vegetable soya pulao: Add a variety of vegetables such as carrots, beans, and bell peppers to the soya recipe to make it more nutritious and colourful.
• Spicy soya pulao: Increase the number of green chillies or add a dash of chilli oil to this easy soya chunks pulao recipe for an extra kick of heat.
• Paneer soya chunks pulao: Add cubes of paneer (Indian cottage cheese) along with the soya chunks in the soyabean pulao recipe for a richer, creamier texture.
• Herb soyabean pulao: Use a mix of fresh herbs in the soyabean pulao recipe like mint, cilantro, and dill for a fragrant, herbaceous flavour.