Soya Pulao is a wholesome and nutritious dish that is perfect for a quick meal packed with protein and vegetables. This vegan-friendly recipe features marinated soya chunks, which are not only rich in protein but also have a wonderful texture that pairs perfectly with aromatic spices and colorful vegetables. Whether you’re looking for a light lunch, dinner, or a fulfilling side dish, Soya Pulao is a delightful choice that caters to a variety of dietary preferences.
The heart of this recipe lies in the soya chunks, which are marinated in a blend of spices, yogurt, and a hint of lemon juice. This marinade infuses the soya chunks with flavor, making them a perfect addition to the rice. The spices used in this recipe are a mixture of traditional whole spices like cumin seeds, bay leaves, and cardamom pods, along with optional ones like star anise and dagad phool, which add layers of complexity and fragrance to the dish. The combination of spices creates a savory aroma that fills your kitchen, making this dish even more appetizing.
To balance the richness of the soya chunks, this pulao is loaded with a variety of vegetables, including baby corn, carrots, bell peppers, edamame, and corn kernels. The veggies not only add color and texture to the dish but also boost its nutritional value, making it a well-rounded meal. The fresh mint chutney or mint leaves, which are added towards the end of cooking, provide a refreshing touch that elevates the overall flavor profile, giving the dish a unique and refreshing twist.
The beauty of Soya Pulao is that it is versatile and customizable. You can easily adjust the spice levels according to your preference by modifying the amount of chili powder or adding more ginger and garlic for an extra kick. If you’re looking for a richer, deeper flavor, consider adding more whole spices or even a splash of vegetable broth instead of water. Additionally, this dish is incredibly easy to prepare and can be made in under 30 minutes, making it a great option for busy days when you need a nourishing meal that doesn’t take hours to prepare.
Soya Pulao pairs wonderfully with a side of cooling yogurt or raita, which complements the spices and adds a refreshing element to the meal. It’s also perfect for meal prep as it stores well in the fridge and can be enjoyed for lunch or dinner throughout the week. This dish is a great option for those who follow a vegetarian or vegan diet, as it provides a healthy serving of plant-based protein and vegetables in every bite.
In conclusion, Soya Pulao is not just a rice dish—it’s a flavorful, filling, and nutritious meal that brings together the best of plant-based ingredients. It’s simple to make, full of vibrant colors, and bursting with flavors. Whether you’re a vegan, vegetarian, or simply looking to try something new, Soya Pulao is a delicious and satisfying option that will leave you coming back for more.
Soya Pulao
Ingredients
- 1 tsp ghee
Whole Spices:
- 1/2 tsp cumin seeds
- 1 bay leaf
- 1 small cinnamon stick
- 2 cloves optional
- 2 green cardamom pods
- 1 small piece of star anise optional
- A pinch of dagad phool optional
Veggies (2.5 cups total):
- 1/2 cup baby corn sliced
- 1/4 cup onion finely chopped
- 1/4 cup bell pepper diced
- 1/2 cup carrot diced
- 3/4 cup cooked edamame
- 1/4 cup corn kernels
Marinated Soya Chunks:
- 1/2 cup soya chunks
- 1/4 tsp red chili powder
- 1/4 tsp cumin powder
- 1/4 tsp coriander powder
- 1/4 tsp garam masala
- Salt to taste
- 1 tbsp Greek yogurt
- 1 tsp lemon juice
Other Ingredients:
- 1/2 tsp ginger paste
- 1/2 tsp garlic paste
- 1 tbsp mint chutney or a few mint leaves optional
- 1/4 cup water to deglaze, if necessary
- 1 cup cooked rice
Instructions
- Heat ghee in a wok. Add cumin seeds, bay leaf, and other whole spices. Sauté until aromatic.
- Add onion, ginger paste, and garlic paste. Cook until onions turn translucent. Add veggies and sauté until tender.
- Stir in marinated soya chunks and cook for 5–7 minutes. Add water if necessary to prevent sticking.
- Mix in cooked rice and mint chutney or mint leaves (optional). Stir well and heat through.
- Serve hot with yogurt or raita on the side.
Notes
- Vegan option: Replace ghee with oil and use dairy-free yogurt.
- For a richer flavor, increase the quantity of whole spices.
- You can adjust the level of spices by increasing or decreasing the amount of chili powder.
- Use basmati rice for a fragrant touch.
