Soya chunk pulao

SOYA CHUNK PULAO

Soy is full of polyunsaturated fats, proteins and omega 3 fatty acids. 100 grams of uncooked soya chunks have 345 calories with 52 grams of protein, 0.5 grams total fat, 33 grams carbohydrates and 13 grams dietary fibre. They are also rich in calcium and iron while providing no extra sugar or sodium to the body.

.Soy foods are moderately high in calories, which means they can help you gain weight, but they could also become an important part of your restricted-calorie weight-loss diet. For example, 2-cups of soy nuggets/granules will give about 360 calories.

INGREDIENTS

• 1 Cup of Soya Chunks
• 1 cup rice / basmati
• Whole Spices [ few black pepper / cinnamon / bay leaf / cinnamon / cardamom ]
• 1 tsp of jeera
• 1 Sliced Onion
• 2 tsp of Ginger garlic paste
• 1 Slit Green Chilly
• 1 Tomato Finely Chopped
• 2 cup of mixed veges [ green peas/potato /cauliflower carrot ]
• 1/2 tsp of Garam Masala Powder
• 1/2 tsp of Red Chilli Powder
• 2 tsp of Coriander powder
• ¼ cup finely chopped coriander leaves+ mint leaves
• ¼ tsp turmeric
• Salt to Taste
• sugar – ½ tsp
• 2 Tbsp of curd

CLICK ON THE LINK FOR FULL VIDEO – https://www.youtube.com/watch?v=aXlFDv6mvO0

METHOD

Clean , wash ,rinse and soak the rice for 30 mins.

Soak soya in hot water for 15 minutes.

In a cooker heat oil and add whole spices.(  jeera , bay Leaf, cinnamon sticks, cloves and cardamom .

Add onion + green chilli and fry till light  brown.

Add  Ginger garlic paste  and stir fry till raw smell leaves

Add tomato + salt + sugar and fry till oil separates .

Add mint and coriander leaves and mix .

Add veges and mix well .

Stir fry for 2 mins .

Add  garam masala pwdr + chilly powder + coriander pwdr + turmeric and stir fry for a min .

Add curd  and mix well .

Add soaked soya chunks and mix well .

Add the soaked rice without water and mix well.

Add 2 cups of water and mix .

Adjust salt if needed

Cover the cooker without whistle and cook on lowest flame  for 17 to 18 minutes.

Off the fame, don’t open the cooker immediately .

Let it rest for 5 mins.

Open after 5 mins .

Give a gentle mix.

Delicious Soya Pulao is ready to serve.

Serve with any side accompaniments like raita / papad / curd /salad /pickle .

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