Saturday, March 31, 2012

Soya Chunks Pulao / Healthy Lunch Box Menus

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Soya Chunks Pulao: Like us on Youtube for more Video Recipes
This is a healthy version of rice varieties  that is easy to cook & tastes awesome...!!!
 Soya provides vital nutrients that are essential for daily needs. The soya chunks, ( which are known as textured vegetable protein,)  added to this flavorful pulao, are rich in fiber, carbohydrates & vitamin B12 too. 
I have increased the usage of soya based recipes in my cooking recently, as my family is very fond of nutritious soya nuggets. You can add chopped vegetables and cashews along with soya chunks too.
Lets make  Soya  Chunks Pulao today and enjoy the wholesome nutritious taste..:)
  • Soya chunks                             - 1 cup
  • Raw rice                                    - 1 ½ cup
  • Ghee                                        - 1 tbsp
  • Oil                                            - 2 tbsp
  • Cinnamon                                 - 1
  • Bay leaf                                    - 2
  • Star anise                                 - 1
  • Cloves                                      - 2
  • Cumin seeds                             - ½ tsp
  • Saunf                                       - ½ tsp
  • Mint leaves                               - handful
  • Green chilly                               - 1 or 2
  • Onion                                       - 2
  • Ginger garlic paste                    - ¾ tbsp
  • Tomato                                     - 2
  • Red chilly pwd                          - 1 tsp
  • Garam masala pwd                    - ½ tsp
  • Salt to taste
  • Fresh cilantro leaves
  1. Wash and soak soya chunks in warm water for 15 mins.
  1. Squeeze water completely and keep aside.
  2. Wash and soak rice in water for 5 mins.
  3. Drain and set aside.
  4. Heat ghee and oil in a pressure pan.
  5. Add cinnamon , bay leaf, star anise, cloves, cumin, saunf and saute till it crackles.
  6. Add mint leaves, green chillies slit lengthwise and stir well.
  7. Now add chopped onions.
  8. Toss it golden.
  9. Add ginger garlic paste and turmeric pwd.
  10. Fry for a minute.
  11. Add mashed tomatoes and cook well.
  12. Add red chilly pwd, garam masala pwd and mix completely.
  13. Add the soya chunks, rice and mix well.
  1. Add 3 cups of water, stir and check for salt & seasonings.
  2. Pressure cook for one whistle and simmer for 5 to 7 mins.
  1. Garnish with freshly chopped cilantro leaves.
  1. Healthy Soya Pulav is ready to be served with onion raitha or side dish of your choice.
Similar Recipes
·       Sweet Corn Pulao
·       Tomato Pulav
·       Mutter Paneer Pulao
·       Gobi Pulao
·       Beetroot Pulav  &   Quick Pulav


  1. yummy flavours looks wonderful

  2. Very interesting and tasty, I´ve never seen these soya chunks, thank you Jay!

  3. Thanks for visiting my space. Glad to follow u too :). U have got a great blog :)

  4. Thanks for visiting my space.U have a great space.Happy to follow you as well

  5. Yummy and full of protein

  6. Extremely tempting and delicious pulav Jay...Am hungry over your healthy pulav.

  7. i love pulaos.. never used soya though
    i have heard of its nutritional value but dont know how it tastes also

    but looking at pics makes me want to have it now

  8. I love this rice..... yummy ...

  9. Healthy and delicious looking pulao...

  10. Tiene una pinta magnifica, que daría por una cucharadita de ese pulao, besos

  11. Awesome n healthy pulav.........yum

  12. I like soya nuggets too. Unfortunately my daughter has developed an allergy for soya and so it is banned at home, even though she lives away!

  13. The rice looks amazing with the soya chunks. So healthy and delicious!
    I love to make rice with soya chunks too. So high in protein.

  14. Another one of your yummy one-dish meal ! It looks really appetizing served with that onion raitha ! Yummmm !

  15. Looks yummy & healthy.. Looks like briyani to me.. Would like to try someday..

  16. This is a healthy and very tasty this. Well done!

  17. Oh yum, this looks great! Anything with rice.. I am right there!

  18. I think i saw this exact recipe on Santosh' kitchen blog and since i have bookmarked that for preparation..will bookmark yours too..just to compare notes when i do make it!!

  19. Yummy, my daughter's favorite. Good to see you back. Hope you had a good break.

  20. hi jay, very clear instruction and i like the rich spice varieties you used. would love to try this out- the soy chunks do look very appetizing huh. have a nice day

  21. my boyfriend loves soya so he said "may I order this for tommorow dinner?" :) it seems that I have to make it :) Blessings!

  22. Woww!! The pulav looks aromatic and delicious :)

    Ongoing Event: Healthy Morsels - Pregnancy

  23. mmm, yum! the pics are just fabulous... rice luks just hot n tasty too.

  24. Hi Jay,I really like your blog and I am pleased to tell you that I have nominated you for the Versatile Blogger Award. Please check out my latest post to receive your award! Have a great day! Carmen

  25. so healthy and delicious pulao..u have tempted a soya fan to make it soon :)

  26. Awesome pilaf, one of my favorites..

  27. my family's fav pulao n this is the ultimate version !!!

  28. Looks so lovely and delicious.

  29. this looks great - so full of awesome flavors!

  30. i LOVE soya chunks too.. this biriyani looks yum!

  31. well when it comes to foods I always say "yes It's so delicious" even I don't taste it yet.

    Labor Posters

  32. hai jay..tried ur soya chunk pulav..came out yum son was jumping around saying amma made chicken rice..hihi :p..i had many times tried feeding him soya chunks, but he never liked it..but this time..ha ha ha.. he ate it full..thnx dear for d recipe.Would luv to share it on my blog.

  33. This looks so good!!! Thanks for stopping by Stella B's and inviting me here! You have a lovely collection of recipes. I'm a new GFC follower. Have a nice day:)


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