How To Make Soya Chunks Veg Pulao In a Pressure Cooker – step-by-step instructions with photos and video recipe of making soya chunks veg pulao in a pressure cooker. Easy to prepare, healthy, and rich in protein, is a wholesome meal for lunch or dinner time. It is a vegan, gluten-free, and fiber-rich one-pot rice dish.
Soya chunks veg pulao is served best with green coriander-mint chutney or coconut peanut chutney with plain curd or also goes well with raita like ghia raita or spinach raita. It is also a healthy and nutritious option for a tiffin menu for kids and office goers.
What is soya chunks
Soybean is one of the richest protein source for vegetarians. Soya chunks or nuggets are a processed by product of soybean and very easy to incorporate into different dishes. Soya chunks do not have the flavor of their own so after adding to any dish they absorb the flavor of that dish without altering the taste. Soya nuggets are not only popular with vegetarians but omnivores also equally like them. They are vegan and gluten free too.
What is pulao
A mildly spiced rice dish originate from East countries made with a combination of rice and veggies cooked in a spice mixture. Pulao can be made both with a saucepan method as well as in a pressure cooker. Making it in sauce pan requires a little more time and also you need to stay around it while it cooking. But pressure cooker method is easy and quick, no extra efforts are needed.
About soya chunks veg pulao
Loaded with the goodness of mixed vegetable soya chunk pulao is an appetizing and satiating vegan meal recipe. It is a quick and easy recipe best served at Lunch or dinner time with plain curd or Ghia raita.
try out this amazing healthy one pot dish and enjoy with your family. You can also check more main course meals recipe here.
Ingredients used in the preparation of soya chunks veg pulao
Soya Chunks – I have used Nutrela mini Soya chunks. They are available easily at all leading grocery stores. You can also get regular soya chunks and granules. we need to soak soya chunks in water before adding to the dish.
Rice– For making pulao, fried rice, or biryani basmati rice is the best choice. Soaking rice for at least 30 minutes before cooking makes them less sticky in the prepared dish.
Veggies– I have used green peas, potato, and carrots. However, you can keep these veggies or skip one or more or choose other veggies of your choice.
Indian spices – to make the veg pulao a little spicy and flavourful.
Health benefits of consuming soya chunks or nuggets
- Soybean is high in protein, essential polyunsaturated fatty acids. It is the only legume that is the richest source of omega 3 fatty acids.
- Its protein content is higher than egg, meat, and milk. High in fibre and essential vitamins and minerals like vitamin B, K, D, riboflavin, folate, magnesium, calcium, and iron.
- Soya chunks are a good option for weight watchers and reduce the risk of osteoporosis.
- Even though it is a high protein food item we should consume it in moderation as high intake results in hormonal imbalance.
Steps used in the making of soya chunks veg pulao
1. Wash and soak soya chunks in warm water for 1-2 hours. Wash and soak rice for at least 30-40 minutes.
2. Grate carrot, sliced potato, and chop onion. Put them aside. After soaking, soya chunks become double in size. Squeeze them with the help of your palms to remove excess water. Keep them aside.
3. In a pressure cooker, heat oil and add chopped onion, green chilies, saute them till they become light brown.
4. Now add tomato puree, salt, turmeric powder, coriander powder, roasted cumin seeds powder, garam masala, and cook them until the gravy starts leaving oil.
5. Now add grated carrot, potato, fresh green peas, and soya chunks. Saute them with spices for a minute or two. Then add soaked rice along with water.
6. Cover the lid and increase the flame to medium. Wait until one whistle is gone. Once the pressure is released, open the lid and mix once.
7. Soya chunks veg pulao is ready to serve. Enjoy them with coriander-mint chutney or coconut peanut chutney.
Serving suggestions
Veg pulao with soya chunks is a one-pot rice dish served best for lunch, brunch, dinner, or a main course meal for any party menu. It is perfect for packed tiffin for kids as it is high in protein and very nutritious for growing kids.
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Tips and tricks
- Always soak soya chunks before adding them to any dish. If you have less time in hand, add soya chunks in hot water for at least 15 minutes and then squeeze to remove excess water.
- Soak rice for at least 30 before cooking helps in proper and fast cooking and makes them less sticky.
- Skip green and red chili if preparing it for young kids, use black pepper powder instead.
- Garlic and ginger paste also be added to make it more aromatic and flavourful.
- You can also use ghee instead of oil to give a rich aroma.
- Garnish with green coriander or mint leaves for a zingy flavor.
Recipe card for Soya chunks veg pulao
How To Make Soya Chunks Veg Pulao In a Pressure Cooker
Ingredients
- 160 gm Basmati rice ( 1 small glass ) (washed and soaked)
- 50 gm Soya chunks
- 2 tbsp refined oil
- 1 big sized onion (chopped)
- 2 green chillies (chopped)
- 2 small tomato (pureed)
- 1 tsp salt
- ½ tsp coriander powder (dhania powder)
- ¼ tsp red chilli powder (lal mirch powder)
- ½ tsp turmeric powder (haldi)
- ½ tsp roasted cumin seeds powder (jeera powder)
- ¼ tsp ginger powder
- ½ tsp garam masala
- 1 medium sized carrot (grated)
- 1 small sized potato (chopped)
- ½ cup green peas (fresh or frozen)
- 1 ¾ glass Water (little less than double the amount of rice)
Instructions
- Wash and soak soya chunks in water for 1-2 hours.
- Wash and soak rice for at least 30-40 minutes.
- Grate carrot, sliced potato, and chop onion. put them aside.
- In a pressure cooker, heat oil and add chopped onion and green chilies, saute them till they become light brown.
- Now add tomato puree, salt, turmeric powder, coriander powder, roasted cumin seeds powder,garam masala, and cook them until the gravy starts leaving oil.
- Now add grated carrot, potato, fresh green peas, and soya chunks. Saute them with spices for a minute or two. Then add soaked rice with water.
- Cover the lid and increase the flame to medium.
- Wait until one whistle is gone. Once the pressure is released, open the lid and mix once.
- Soya chunks veg pulao is ready to serve. enjoy with green chutney or coconut chutney
Video
Notes
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