Easy Soya Chunks Pulao recipe | Soya Pulao | Soya Rice

Soya chunks Pulao aka Soya Rice is something I cook whenever we don't have non-veg at home and I am out of time as well. In this recipe of easy soya chunks pulao, I use very basic ingredients. I use a pressure cooker to make the soybean pulao and It takes very little time to make this.

Easy Soya Chunks Pulao Recipe

Soya Pulao is a delicious, yet healthy Pilaf cooked with Soy chunks and a choice of veggies. You can make the vegan version of Soyabean Pulao by skipping Ghee and Sugar. The Soya Chunks Pulao recipe is quite simple and easy to follow. It takes hardly 30 minutes to make the Soya chunk Rice if you are using a pressure cooker. 

Easy Soya Pulao; a Protein-rich, Gluten-free one-pot meal

Soybean chunks are a regular staple in the Indian kitchen. We often use those to make simple curry, Champ, and also Bharta and cutlets. In addition, Soya Rice aka Soya Biryani aka Soya Chunks Pulao is very popular in India. This is a one-pot meal and needless to say takes very little time to cook. I cook it mostly for dinner and cook in bulk so that we can carry it as part of the lunch box the next day to the office. Pasta loves Soya Pulao. She specifically prefers the chunkiness of Soybean chunks. Soya Chunks are loaded with protein and fiber and needless to say, the goodness of Soya makes the pulao a healthy yet tasty treat.

My memories of Soya Pulao cooked during the COVID-19 Lockdown

We are hardcore non-vegetarians however, we thoroughly enjoy our portions of veg food. Lockdown taught us several things including the process of substitution. In the initial days of lockdown, we picked 3 boxes of Soya chunks along with other pantry items. I have used Soya differently all through the lockdown when we were not able to source non-veg. The entire family cherished this Soya Rice during the lockdown.

Health Benefits of Soya

• A Soybean is a type of bean on the pod. This is basically an edible legume. Soya for its texture and protein content is often used as a meat substitute.
• Soya beans are high in protein and fiber.
• The Soy protein is considered as good as animal protein.
• Milk substitutes such as soy milk and tofu are prepared from soy. Both Tofu and soy milk are Vegan favorites. Miso is another product derived from Soya.
• Soya chunks are very much popular in India and we mostly use them while making curry or pulao. 

Ingredients

Please check the recipe card for the measurements.

Here's the easy Soya Chunks Pulao Recipe from Debjanir Rannaghar

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Easy Soya Chunks Pulao recipe | Soya Pulao | Soya Rice

Soya Chunks Pulao recipe is an easy Indian Pulao recipe cooked with rice and Soybean chunks. This is a healthy yet tasty one-pot vegetarian meal.

Course Main

Cuisine Indian

Keyword Debjani Chatterjee alam, Debjanir Rannaghar, Soya Biryani Recipe, Soya Chunks Pulao Recipe, Soya Pulao recipe, Soya Rice Recipe

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 Portions

Calories 363kcal

Author Debjani Chatterjee Alam

Cost Rs 100

Ingredients

• 200 g Basmati Rice
• 100 g Soya chunks
• 50 g Hung Curd
• 2 Onions
• 1 Carrot
• 1 Bell Pepper
• 4 French Beans
• ¼ cup Green Peas
• 2 Green Chilli
• 1 Tsp. Ginger Paste
• 1 Tsp. Garlic Paste
• 1 Tbsp. Vegetable Oil
• 1 Tbsp. Ghee

Spices used in Soya Pulao

• ½ Tsp. Turmeric Powder
• ½ Tsp. Chili Powder
• ½ Tsp. Black Pepper Powder
• 1 Tsp. Garam Masala Powder
• 1 Tsp. Salt
• 1 Tsp. Sugar

Temperings Needed for Soya Rice

• 1 Bay leaf
• 10 peppercorns
• ¼ Tsp. Cumin Seed
• 4 Cloves
• 1 Dry Red Chilli
• 1 Cinnamon
• 4 Green Cardamoms

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Instructions

• Wash and soak rice in water for 15 minutes.
• Soak Soya chunks in boiling water for 10 minutes.
• After 10 minutes the soya chunks will increase in size.
• Drain excess water and squeeze the soya chunks to remove excess water.
• Wash 2-3 times again and squeeze to discard water
• Meanwhile cut Carrot, bell pepper, and French beans into small pieces.
• Thinly slice the onion.
• Cut Green Chilies as well.
• Now heat ½ Tbsp. Oil in a pressure cooker.
• Fry the soya chunks after sprinkling ¼ Tsp. each of salt and turmeric powder for 2 minutes.
• Strain those from the cooker. 
• Now add the remaining oil and also to Ghee to the cooker.
• Add the tempering one by one.
• Cook for a minute.
• Now add onion slices and cook till those change color.
• Add both ginger and garlic paste and cook till the raw aroma goes.
• Add hung curd and mix well.
• Now add chopped veggies and mix well.
• Add remaining turmeric powder and salt.
• Add Sugar, Red chili powder, black pepper powder, and Garam Masala.
• Mix everything and cook till the oil leaves the side of the mixture.
• Now add fried Soya chunks and mix with the spice mix.
• Cook for 2 minutes on low flame.
• Now add washed rice and mix again.
• At this point add boiling water to cover the rice.
• The water should cover the rice and there must be water 1" above the rice.
• Check the spices at this point and if needed adjust spices.
• The water should taste how you want the pulao should taste.
• Cover the Pressure cooker with the lid.
• Put the weight.
• Keep the flame low.
• Wait till the pressure cooker releases pressure two times (two whistles).
• Switch the flame off.
• Wait till the pressure drops completely.
• Open the cooker once there is no pressure.
• Lightly mix the Pulao.
• Serve Soya Pulao hot with Raita.

Notes

You can add some chopped coriander leaves to the Pulao.

To cook vegan Soya Chunk Pulao, skip Sugar, Ghee and Curd.

In the version, instead of Curd use coconut milk and replace ghee with 1 Tbsp. Vegetable oil.

Nutrition

Serving: 120g | Calories: 363kcal | Carbohydrates: 57.8g | Protein: 10.7g | Fat: 9.9g | Saturated Fat: 3.1g | Cholesterol: 9mg | Sodium: 637mg | Fiber: 5.9g | Sugar: 8.6g

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• Birista Pulao (als known as Piyaz Beresta Pulao)
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• Peas Pulao (also known as Matar Pulao)

Have you tried the Quick Soya Pulao recipe from Debjanir Rannaghar!

I would love to see a picture if you are making it following my recipe which you can share here at [email protected]. You can use my hashtag #debjanirrannaghar and share it through Instagram as well. and in addition, you can tag me at @foodofdebjani.

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About Debjani Chatterjee Alam

I am Debjani Chatterjee Alam. A CSR specialist by profession and a food writer, food blogger, and food photographer as well. I live in Kolkata along with my Husband Mehebub who is an architect by profession, my daughter Pasta, and also my dog daughters Coffee and Luchi.

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