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SOYA KEEMA PULAO

Sep 08, 2022
By Mary Anthony
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SOYA KEEMA PULAO RECIPE

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 granules [ i have used short grain rice ]
1 cup rice / basmati
Whole Spices [ few black pepper / cinnamon / bay leaf / cinnamon / cardamom ]
1 tsp of jeera
1 Sliced Onion
1 tbsp of Ginger garlic paste
2 Slit Green Chilly
1 Tomato Finely Chopped
½ tsp of Garam Masala Powder
½ tsp or as required Red Chilli Powder
2 tsp of Coriander powder
½ cup finely chopped coriander leaves+ mint leaves
¼ tsp turmeric
Salt to Taste
sugar – ½ tsp
3 Tbsp of curd
2 or 3 tbsp oil / ghee

NOTE – You can also add 1 or 2 cup of mixed veges [ green peas/potato /cauliflower carrot etc ]

PREPARATION

Clean , wash , rinse and soak the rice for 30 mins.
Soak soya in hot water for 15 minutes. After 15 mins squeeze the water and rinse it well. Again squeeze it well . Add curd + chilli pwdr + turmeric + garam masala pwdr + coriander pwdr and little salt and mix well. Keep aside till use .

METHOD

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 marinated soya granules and mix well . [ if adding veges add now ]

Stir fry for 2 mins .

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 keema Pulao is ready to serve.

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

SIMILAR RECIPE – https://www.youtube.com/watch?v=aXlFDv6mvO0

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