Soya Pulao
Soya Pulao is a healthy and delicious dish that is perfect for weight loss. It is made with soy chunks, vegetables, and rice, making it a great source of protein, fiber, and complex carbohydrates. This recipe is vegetarian, vegan, gluten-free, and low-fat, making it suitable for many dietary preferences. However, people with a soy allergy should avoid this dish.
Nutrition Facts
Per serving
Energy
219 kcal
Protein
17 g
Carbs
35 g
Fat
2 g
Fiber
8 g
Ingredients
Rice, raw, milled
100 gms (100g)
Soya chunks (Nutrela)
0.5 cup (100g)
Carrot
0.25 cup, chopped (50g)
Green Beans (Chopped)
0.25 cup (50g)
Green Peas
0.5 small cup (50g)
Chopped Onion
0.5 small cup (80g)
Garlic paste
1 tsp (5g)
Olive Oil
1 tsp (5g)
Soy sauce
2 tsp (10g)
Common salt
0.5 tsp (2.5g)
Black Pepper
0.5 tsp (2.5g)
Instructions
Preparation
Soak soy chunks in hot water for 20-30 minutes, then squeeze out excess water before cooking.
Soak rice for couple of hours.
Cook rice with pinch of salt.
Cooking Steps
Heat the oil in a large pan or wok over medium heat.
Add the minced garlic and sauté for 1-2 minutes until fragrant.
Add the chopped onion and sauté for 2-3 minutes until it turns translucent.
Add the mixed vegetables and sauté for another 2-3 minutes until they are cooked, but still have a crunch.
Add the drained soy chunks and sauté for 3-4 minutes until they are lightly browned and crispy.
Add the cooked rice and soy sauce. Stir well to combine and cook for another 2-3 minutes until the rice is heated through.
Season with salt and pepper, to taste.
Serve hot.
Note: You can opt to add soaked brown rice to sauteed veggies and then cook them together.