Soya chunks which are protein rich food , easy to cook and has a great taste neutrality which means it can be combined with any food to make it protein rich without affecting its taste. In this soya bean pulav recipe, nutritious soya granules and rice are sauteed in ghee/oil with fresh vegetables and spices and then cooked like a normal pulav making it a well balanced meal ,simple and easy.
Preparation time – 15 min
Cooking time – 15 min
Serves – 4
Rice – 1 1/2 cup
Tej patta – 3 no’s
Star anise – 2 no
Mace – 1 small piece
cardamom – 2 no
Onion – 3 no’s chopped
Carrot – 1/2 cup chopped
Green peas – 1/2 cup
Capsicum – 1/2 cup chopped
Beans – 1/2 cup chopped
Potato – 1/2 cup chopped
Soya chunks – 1 cup
Coriander powder – 1 tsp
Turmeric powder – 1/2 tsp
Oil/ghee to fry
Salt to taste
Ingredients to grind –
Mint/pudina – 1 bunch
Coriander leaves – 1 bunch
Green chilly – 3 no’s
Garlic – 1 medium (split/unskin cloves)
Ginger – 2 inch
Clove – 4 no’s
cinnamon – 2 no’s
How to prepare or make soya chunks pulav –
Rinse and soak soya chunks in hot water for 15-minutes.After 15-minutes, chunks will increase to almost double in size. Drain excess water in it/squeeze and keep aside.
Heat a heavy bottom casserole by adding oil in it, when it is hot add tej patta,star anise , mace,cardamom stir fry,add chopped onion fry till it turns to translucent , add chopped washed and drained vegetables .
Stir fry,for a while.close the lid of the casserole,make a low flame for 5 min.
Meanwhile , add all the ingredients to grind into a mixer jar, make a coarse paste without adding water.
Add prepared paste , fry till you get a fresh aroma.
Add soaked and drained soya chunks ,fry for a while,again close the lid for 3 min
Add coriander powder and turmeric powder mix altogether.
Add 2 1/2 cup of water ,add salt to taste , bring it to boil.
Wash and drain rice ( jeera samba rice ), add it to the boiling mixture. cover the lid of the casserole,cook in a low flame for 10 to 12 min.In between mix once or twice before it is done.
When it is done add 1 tbs of ghee all around to enhance the taste.
Soya chunks pulav with vegetables is ready. Transfer it into a serving bowl and garnish with fresh coriander leaves.
Enjoy the dish with salad.
Tips – If you prepare this pulav by using basmati rice , rinse and soak rice in water for 15-20 minutes.
If you prepare this pulav by using Jeera rice / sona massuri rice no need of soaking.
I have prepared this dish by using Jeera samba rice which is aromatic and gives a special taste and flavor .