The Soya – Pulao Recipe!

For the love of Soya Chunks!

Here is how you can cook high protein pulao. This meal got a high amount of carbs as well which you can use in carb loading diet.

Ingredients: 
•Plain rice 1/2 Cup ( cook and keep it separately
  • Butter (Or Ghee) – 1 tbsp
  • Jeera – 1/2 tsp
  • Onion – 1 (chopped)
  • Tomato – 1 chopped
  • Ginger Garlic Paste – 1 Tsp
  • Pav Bhaji Masala – 1 tbsp
  • Red chili powder – 1/2 tsp
  • Soya Chunks – 60 to 70 g
  • Capsicum – 1/2 (chopped)
  • Potato (optional) – 1 chopped into cubes
  • Cauliflower – 1/4 of a Cauliflower
  • Carrot – 1 chopped
  • French beans – 15 (chopped)
  • Green Peas – 1/2 Cup
  • Coriander leaves – A palmful

 

Method:

  • Boil all the veggies with 2 cups of water ( Potatoes, Beans, Cauliflower, Carrots, and Peas) with a pinch of salt. For about 10 mins. It shouldn’t be completely cooked.
  • Put soya chunks in boiled water with a little salt for 15 mins ( Don’t boil them ). Then remove, squeeze the water out and add to the veggies that are 80% cooked.
  • In a Kadhai heat butter/ghee with a little cooking oil and set on medium flame. Add Jeera and let them pop.
  • Add the chopped onions and fry till transparent.
  • Add ginger garlic paste, fry it for a minute or two till it leaves an aroma.
  • Add Tomatoes and salt till tomatoes are cooked well.
  • Add Pav Bhaji Masala and chili powder, mix them well.
  • Add Capsicum and let it cook for 2 – 3 mins
  • Add 1/4 cup of water (over here you can use the water that was used to boil the veggies or the soya chunks)
  • Then add the veggies and soya chunk, mix well for a while.
  • Then add the cooked rice, mix well.
  • Garnish with coriander leaves or caramelized onions (fry beforehand) and serve.

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