soya vegetable pulao recipe | healthy soya rice | Indian soya pulao using soya granules |

by Tarla Dalal

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सोया वेजिटेबल पुलाव रेसिपी | हेल्दी सोया चावल | सोया ग्रेन्यूल्स का उपयोग करके भारतीय सोया पुलाव - हिन्दी में पढ़ें (Soya and Vegetable Pulao in Hindi)

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cooking soya granules▼

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soya vegetable pulao recipe | healthy soya rice | Indian soy pulav using soya granules | with 30 amazing images.

soya vegetable pulao recipe is a simple easy Indian pulav made in the pressure cooker. Learn to make Indian soya pulav using soya granules.

Fresh spices lend an irresistible aroma to this simple but sumptuous soya vegetable pulao, made with colourful veggies like carrots and green peas together with wholesome soya granules.

The protein rich soya granules are semi-cooked before adding to the rest of the ingredients, so that they are completely cooked in the end product of soya vegetable pulao.

Soya granules are rich in fibre and proteins and have a lot of health benefits. It is quick to cook, with a protein content equal to that of meat. Pulaos are always a welcome addition to any meal.

If you add soya granules directly to the salted water along with the rice and veggies, they might turn out a little rubbery. So, take care to follow the same procedure described here to make healthy soya rice.

Since this nourishing soya vegetable pulao is quite flavourful by itself, it is enough to serve with a bowl of low-fat curds. Indian soy pulav using soya granules can often make a complete one-dish meal by itself.

Tips for soya vegetable pulao. 1. Always use ghee when making a pulao as it gives a better flavour compared to oil. 2. Make sure to use basmati rice for better taste and flavour.

Enjoy soya vegetable pulao recipe | healthy soya rice | Indian soy pulav using soya granules | with step by step photos.

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Soya and Vegetable Pulao recipe - How to make Soya and Vegetable Pulao

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Preparation Time: 10 mins Cooking Time: 13 mins Total Time: 23 mins 3Makes 3 servings
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Ingredients

For Soya and Vegetable Pulao
1/4 cup soy granules
1/4 cup long grain rice (basmati chawal) or rice (chawal) , washed and drained
1/4 cup finely chopped carrot
1/4 cup green peas
1 tsp ghee
1/2 tsp cumin seeds (jeera)
1 small stick of cinnamon (dalchini)
1 cardamom (elaichi)
a pinch of asafoetida (hing)
1/4 cup chopped onions
1/2 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
1 tsp coriander-cumin seeds (dhania-jeera) powder
salt to taste

For Garnish
1 tsp chopped coriander (dhania)

For Serving With Soya Vegetable Pulao
fresh low-fat curd (dahi)

Method

For soya and vegetable pulao

To make soya vegetable pulao, combine the soya granules along with 3/4 cup of water in a deep non-stick pan, mix well and cook on a medium flame for 1 to 2 minutes or till they are soft, while stirring occasionally. Keep aside.
Heat the ghee in a pressure cooker and add the cumin seeds.
When the seeds crackle, add the cinnamon, cardamom, asafoetida, onions, green chillies and sauté on a medium flame for 1 minute.
Add the carrots, peas, rice, cooked soya granules, turmeric powder, coriander-cumin seeds powder, salt and 1 cup of water, mix well and pressure cook for 3 whistles.
Allow the steam to escape before opening the lid.
Serve the soya vegetable pulao immediately with low-fat curds.

Soya and Vegetable Pulao Video by Tarla Dalal

Soya and Vegetable Pulao recipe with step by step photos

like soya vegetable pulao

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what is soya vegetable pulao made of ?

what is soya vegetable pulao made of ? See below image of list of ingredients for soya vegetable pulao.

cooking soya granules

In a deep non-stick pan put 1/4 cup soya granules.
Add ¾ cup of water.
Bring to a boil and cook soya granules on a medium flame for 1 to 2 minutes or till they are soft, while stirring occasionally.

Keep aside. Cooked soya granules.

making soya vegetable pulao

To make soya vegetable pulao recipe | healthy soya rice | Indian soya pulao using soya granules | heat 1 tsp ghee in a pressure cooker. Always use ghee when making a pulao as it gives a better flavour compared to oil.
Add 1/2 tsp cumin seeds (jeera).
Let the seeds crackle.
Add 1 small stick of cinnamon (dalchini).

Add 1 cardamom (elaichi).
Add a pinch of asafoetida (hing). Hing also helps in digestion.
Add 1/4 cup chopped onions.
Sauté on a medium flame for 1 minute.
Add 1/2 tsp finely chopped green chillies.

Add 1/4 cup finely chopped carrot.
Add 1/4 cup green peas.
Add 1/4 cup rice (chawal) , washed and drained.
Add cooked soya granules. Note that after cooking 1/4 cup soya granules become 1/2 cup.
Add 1/4 tsp turmeric powder (haldi).

Add 1 tsp coriander-cumin seeds (dhania-jeera) powder.
Add salt to taste. We added 1/2 tsp salt.
Add 1 cup of water.
Mix well.
Pressure cook for 3 whistles.

Allow the steam to escape before opening the lid.
Serve soya vegetable pulao | healthy soya rice | Indian soya pulao using soya granules | garnished with coriander.

pro tips for soya vegetable pulao

Serve soya vegetable pulao with low fat curds or curds to make a complete one dish meal.
Heat 1 tsp ghee in a pressure cooker. Always use ghee when making a pulao as it gives a better flavour compared to oil.
Add cooked soya granules. Note that after cooking 1/4 cup soya granules become 1/2 cup.