Looking for a protein rich and flavourful rice recipe that is healthy as well as delicious. Then try this Soya Pulao Recipe which is a perfect one pot meal.

Soya chunks are high in protein making this pulao a good choice for vegetarians, fitness enthusiasts who wants a nutritious and satisfying meal, unlike heavy briyani Soya Pulao is light, wholesome and easy to digest making it perfect for lunch and dinner having unique taste and irresistible aroma.

This soya pulao recipe is perfect for a healthy lunch recipe, a dinner option or a protein rich vegetarian rice dish.

In this blog we will uncover everything about soya Pulao recipe including ingredients, preparation, serving and health benefits.

What is Soya pulao recipe 

Soya Pulao is a delicious, nutritious and protein-packed rice dish that has gained immensive popularity among vegetarians and health-conscious foodies. It is made with soya chunks, basmati rice, potatoes and authentic spices this is a type of one pot meal which is flavorful as well as wholesome.

Quick & healthy soya pulao recipe | flavorful and nutritious Indian pulao

Why you will love this Soya Pulao Recipe 

There are numerous rice-based dishes in the Indian cuisine but the Soya Pulao stands out, due to its balance of taste, nutrition and ease of cooking. Here is why you will love this recipe:

• Protein Packed: Soya chunks are a rich vegetarian source of protein making a nutritious and filling dish.
• One-Pot meal: Easy to be prepared in a single pot or pressure cooker.
• Light but filling: Perfect for lunch, dinner or as a tiffin meal.
• Customizable: Peas, beans, carrots and seasonal vegetables can be included for variety.
• Aromatic & flavorful: The combination of mustard oil, ghee and indian spices enhances the aroma and flavor.

Ingredients needed for Soya Pulao 

Here are the list of ingredients needed for Soya Pulao:

Main ingredients 

• 1 cup soya chunks 
• 1.5 cups long and fragrant Basmati Rice 
• 1 medium sized potato cut into cubes

Spices and seasonings

• 2 medium sized onions thinly sliced 
• 2 medium sized tomatoes chopped
• 2-3 slited green chilies
• 8-10 curry leaves 
• 1 teaspoon cumin seeds 
• Salt to taste 
• ½ teaspoon turmeric powder
• 1 teaspoon red chili powder 
• 1 teaspoon cumin and coriander powder

More ingredients 

• 2 tablespoon mustard oil 
• 1 tablespoon ghee
• 3 cups of water for cooking the rice

Preparation steps for Soya Pulao 

Step 1: Preparing the rice and soya chunks 

1. Clean and soak the basmati rice for 20-30 minutes and then drain out the water and set aside.

2. Boil the soya chunks in salted water for 5-7 minutes.

Boiling the soya chunks

3. Squeeze out the excess water from the boiled soya chunks to avoid sogginess.

Boiled and squeezed soya chunks

Step 2: Making the flavorful base 

1. Heat mustard oil in a heavy bottomed pan until it smokes, slightly reduce the flame.

Heating mustard oil

2. Add cumin seeds in the oil and let them splutter.

Adding cumin seeds

3. Toss in curry leaves and stir it.

Adding curry leaves

4. Add sliced onions and saùte them until they are golden brown.

Adding chopped onions

5. Add chopped tomatoes and cook them until the tomatoes turn mushy.

Adding chopped tomatoes

6. Mix in together the powdered spices salt, turmeric, red chili powder, coriander powder, cumin powder and some water. Stir and cook until the spices release their oil.

Cooking the spices together

7. Add green chilies and grated ginger and stir with the cooked spices for 3-4 minutes.

Adding ginger and green chilies

8. Add the potato cubes and cook for 3-4 minutes until the potato cubes get coated with the cooked spices.

Cooking chopped potatoes with the spices

Step 3: Adding soya and rice 

1. Add the boiled and squeezed soya chunks into the spices.

Cooking together the boiled and squeezed soya chunks with the spices

2. Cook with the spices and potatoes until the soya chunks absorb the flavors and get coated with the spices.

Cooked soya chunks and potatoes

3. Add the soaked basmati rice and gently stir with potatoes and soya chunks so that the rice gets coated with the spices.

Now add the soaked basmati rice and cook together with the other ingredients

Step 4: Cooking the Pulao 

1. Pour 3 cups of water to the pan and mix it gently.

Add 3 cups of water to boil and cook the rice

2. Cover with lid and cook on medium flame until the rice becomes soft and the water gets absorbed which would take about 12-15 minutes.

3. Open the lid and just before covering once again add 1 tsp ghee and some sugar and mix it together for aroma and flavor.

Adding ghee and sugar

Step 5: Resting and serving 

1. Once done turn off the flame and let it rest for 10 minutes.

2. Fluff the rice gently, and if you want you can serve by garnishing with extra curry leaves or coriander leaves.

Tips for Perfect soya Pulao 

● Always squeeze the soya chunks after boiling to avoid any extra water and sogginess.

● Use basmati rice for non-sticky and aromatic pulao.

● if you are using a pressure cooker then cook for one whistle only.

● Adding a spoonful of ghee at the end enhances the aroma and flavor.

Quick & healthy soya pulao recipe | flavorful and nutritious Indian pulao

Serving suggestions for soya Pulao 

Soya Pulao is a versatile dish and can be served in many ways:

1. With raita: serve with boondi raita or cucumber raita for some cool contrast.

2. Papad, pickle, salad: serve soya pulao with a side of papad, pickle or salad.

3. With Indian curries: serve with dal tadka or chole recipe as a bigger meal.

4. Can be enjoyed as a standalone dish for tiffin or as a lunch or dinner.

Variations of soya pulao 

● Soya veg pulao: you can make this soya pulao more nutritious by including carrots, peas, capsicums or beans.

● Soya masala pulao: make this recipe more spicy by adding garam masala or biryani masala.

● Soya brown rice pulao: you can make this recipe using brown rice which is rich in fiber and diebatic friendly.

Other recipes 

● Jackfruit Cutlet Recipe 

● Suji Upma Recipe 

● Bati posto Recipe 

Health benefits of soya pulao 

This recipe is not only tasty but also balanced in nutrition:

● Protein rich: soya chunks contains a high amount of protein(52g protein per 100g).

● Good carbs: Rice provides carbohydrates making this pulao a complete meal.

● Healthy fats: including ghee and mustard oil adds essential fats.

● Contains fiber: Provides fiber due to onions, tomatoes, potatoes and curry leaves.

● Vitamins and minerals: Rich in Vitamin C, Iron, Calcium and potassium.

Conclusion 

Soya Pulao is a delicious and wholesome protein rich dish that is perfect for lunch or dinner. Made with soya chunks, basmati rice and aromatic spices, this recipe is flavorful and healthy whether you are a vegetarian looking for protein-rich meals or searching for quick recipes, soya pulao can be a ultimate choice. 

Easy to prepare, customizable and perfectly fits into indian cuisines.

FAQS 

Can I make soya pulao without mustard oil?

 Yes, mustard oil can be replaced with ghee, sunflower oil or any other cooking oil. But mustard oil adds a unique flavor and makes it authentic.

How do I prevent soya chunks from being chewy?

You can boil soya chunks in salted water for 5-7 minutes then rinse it cold water and then squeeze out excess water which keeps them soft and flavorful.

Can I add other vegetables to this pulao?

Absolutely, you can add beans, carrots, peas, capsicums and beans to make it more nutritious and colorful.

Is soya pulao good for weight loss?

Yes soya chunks are high in protein and low in fat which keeps you full for longer if you pair with brown rice or quinoa you can make this more weight management friendly.

Can I store leftover soya pulao?

Yes you can store in an airtight container in the refrigerator for atleast 1 day.

Try at your home and enjoy a one-pot meal with your family.

Recipe card

Soya Pulao Recipe

By Sarkar Kitchen and Vlog

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Course Main

Cuisine Indian

Prep Time 20 mins

Cook Time 28mins

Calories 244 kcal

Type Vegetarian

Yields

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Ingredients

• 0.25 cup soya chunks
• 0.5 cup basmati rice
• 0.5 finely chopped onions
• 0.25 medium potatoes
• 0.5 chopped tomatoes
• 1 small green chilli
• 3 curry leaves
• 0.25 tsp cumin seeds
• 0.25 tsp Coriander powder
• 1 tsp mustard oil
• 1 cup water
• 0.125 tsp turmeric powder
• 0.25 tsp red chilli powder
• 0.5 tsp ghee
• 0.5 tsp ginger
• Salt to taste

Instructions

• Clean and soak basmati rice for 20-30 minutes.
• Boil soya chunks in salted water for 5-7 minutes.
• Squueze out wxcess water from soya chunks
• Heat mustard oil in heavy heavy bottomed pan.
• Add cumin seeds and let them splutter.
• Stir in some curry leaves.
• Add chopped onions and saute until golden brown.
• Add chopped tomatoes and cook until mushy.
• Add salt, turmeric,red chili powder, coriander and cumin powder and water, cook until spices release oil.
• Now add ginger and green chilies then cook for 3-4 minutes.
• Add potatoes and cook for 3-4 minutes until well coated.
• Add the boiled soya chunks and cook until it absorb the spices.
• Add soaked basmati rice and stir until well coated with the spices.
• Pour 3 cups of water, cover with lid and cook for 12-15 mins.
• Open the lid and add 1 tsp ghee and some sugar and mix it.
• Turn off the flame and let it rest for 10 mins before serving.

Notes

• Always squeeze out excess water to avoid sogginess.
• Use long grained basmati rice for non stick and aromatic pulao.
• Add a spoonful of ghee at last to enhance aroma and flavor.

Nutrition Info

244 kcal Calories
9 g Protein 16% DV
39.6 g Carbohydrates 13% DV
3.4 g Fats 5% DV

* Percent Daily Values are based on a 2000 calorie diet.

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