Soya Pulao Recipe | High Protein Rice Meal for Weight Loss

Soya Pulao Recipe | High Protein Rice Meal for Weight Loss

Are you looking for such a dish that can be prepared easily in less time and is full of proteins and nutrients? Then your search is over. Now I am going to share such a recipe with you, which is very tasty to eat and is also very easy to make: the "soy pulao recipe." Whoever eats it often gets connected to it. If you are fond of fitness or are looking for a vegetarian recipe, then this is a perfect recipe for lunch or dinner. You must also try it.

Why is soya pulao good for weight loss?

Soya chunks are rich in plant-based protein and fiber, making them a great food for people looking to lose weight. Protein keeps you full longer, curbs hunger, and supports muscle health while promoting fat loss. When combined with brown rice or basmati rice, spices, and vegetables, it becomes a balanced and satisfying meal.

Main benefits:

High in protein: Keeps you full for longer, preventing you from overeating.

Low in fat: It is suitable for calorie-conscious diets.

Rich in fiber: Helps with digestion and keeps you satisfied.

Read:https://cookwithaksh.blogspot.com/2024/11/a-simple-and-best-sandwich-green-chutney.html?m=1

Read:https://cookwithaksh.blogspot.com/search/label/lunch?m=1

Simple Ingredients:

 Doesn't require any processed or heavy ingredients.

Ingredients Needed:

• 1 cup basmati rice ,

• ½ cup soya chunks

• 1 medium onion, thinly sliced

• 1 medium tomato, 

• chopped1 medium carrot, diced (optional for extra nutrition)

• ½ cup green peas (fresh or frozen)

• 2 green chilies, slit

• 1 tablespoon ginger-garlic paste

• 1 bay leaf

• 2 green cardamoms

• 4-5 black peppercorns

• 1-inch cinnamon stick

• 2 cloves

• 1 star anise (optional)

• ½ teaspoon turmeric powder

• 1 teaspoon red chili powder

• 1 teaspoon garam masala

• 1 teaspoon coriander powder

• Salt to taste

• 2 tablespoons oil or ghee

• 2 cups water

•  Fresh coriander leaves for garnish

• Lemon wedges

Step-by-Step Soya Pulao Recipe:

Step 1: Prep the Soya Chunks:

 Boil water in a pan, and add soya chunks along with a pinch of salt. Cook for 5-7 minutes till they soften and puff up. Wash with cold water to remove the raw taste.Squeeze out excess water from the soya chunks and keep aside.

Step 2: Prepare the Rice: -

Wash the rice thoroughly under running water until the water runs clear.Soak the rice in water for 15-20 minutes.Drain the water and keep it aside.Step 

3: Cook the Pulao: - 

Heat oil or ghee in a heavy-bottomed pan or pressure cooker.Add bay leaves, cinnamon, cardamom, cloves, black pepper, and star anise.Fry for a few seconds until the aroma of the spices comes out. Add onions and sauté until golden brown.Add green chillies and ginger-garlic paste; cook till the raw smell goes away.Add chopped tomatoes and cook until soft and pulpy.Add turmeric powder, red chili powder, coriander powder, and salt.Mix well and sauté for 1-2 minutes.Add carrots and green peas (optional), and cook for 2-3 minutes. Add soaked rice and boiled soya chunks.Mix everything gently to coat the rice and soya chunks with the spices. Add 2 cups water; add salt if needed.Cover with lid and cook:Pressure cooker: Let it whistle 1 time on medium flame, then turn off.Pot method: Cover and cook on low heat for 15-20 minutes until the rice is cooked.

Step 4: Final Touch:

Once the pulao is ready, let it rest for 5 minutes before opening it.Garnish with chopped fresh coriander leaves.Add some fresh lemon juice before serving for extra flavour.

Serving Suggestions:

• Serve it hot with raita, salad, or plain yogurt.

• For extra crunchiness, top it with roasted papad or pickle.

• This pulao also tastes great with mint chutney.

Nutritional Benefits of Soya Pulao:

Nutrient Approx. 

per ServingCalories: 

• 350-400 kcal

• Protein 15-20 g

• Carbohydrates: 40-45 g

• Dietary Fiber 5-7 g

• Fat—10-12 g

Why it's a great food for weight loss:

• High protein helps maintain muscle mass.

• Keeps you full for a long time.

• Balanced with fiber, healthy carbs, and moderate fats.

Pro tips for the best soya pulao:

• Always soak the rice to make it soft.

• Squeeze the soya chunks well to ensure there is no water in the pulao.

• Add spices to taste if you prefer mild or spicy pulao.

• Add a handful of chopped mint leaves for a refreshing taste.

• You can also add bell peppers or sweet corn for additional veggies.

Variations you can try:

✅ Brown Rice Soya Pulao:Use brown rice instead of basmati rice for more fiber and nutrients. Adjust the water and cooking time accordingly.

✅ Bajra Soya Pulao:Use millets like foxtail millet or quinoa instead of rice for a gluten-free and low-carb version.

✅ Soya and Vegetable Pulao:Add more veggies which you like to increase the fiber and vitamins and taste also.

Tips for food preparation and storage:

•  Keep leftovers in the fridge for up to two days in an airtight container. 

• To quick meal preparation. 

• Sprinkle some water on it and heat it in a pan or microwave.

 Reasons to adore this recipe for soy pulao: 

• A quick and simple one-pot dinner. 

• Ideal for weight-loss programs and vegetarians.

•  Perfect for lunchboxes, picnics, or weeknight meals. 

• Customize with your choice of vegetables and seasonings.

Tips for food preparation and storage: 

• Keep leftovers in the fridge for up to two days in an airtight container. 

• To expedite meal preparation, separate the casserole into sections. 

• Sprinkle some water on it and heat it in a pan or microwave. 

• Reasons to adore this recipe for soy pulao: 

• A quick and simple one-pot dinner. 

• Ideal for weight-loss and vegetarians. 

• Perfect for lunchboxes, picnics, or weeknight meals.

•  Customize with your choice of vegetables and spices according to you.

In conclusion,

 This soya pulao recipe is a must-try if you're searching for a high-protein meal that can help you reach your weight loss objectives! It is flavorful, filling, and nutritious. Taste, simplicity, and nutrition make this recipe ideal for a fast lunch or a family to enjoy. Do you have any experience with this recipe? Share your ideas with me by leaving a comment below! Please tell your friends and family about this dish if you enjoyed it. Do you want to learn more about vegetarian foods high in protein? I'll post more simple recipes if you let me know in the comments section below! I hope you like cooking!

Happy cooking!