Weight-loss Soya Pulao | Healthy Soya Pulao
Weight-loss Soya Pulao is a simple and nutritious dish perfect for lunch or dinner. It combines the goodness of soya chunks, colorful vegetables, and aromatic spices with basmati rice. This recipe is ideal for those looking for a healthy and satisfying meal option. Pair it with curd or your favorite...
Ingredients
Main Ingredients
basmati rice1/2cup
water1cup
ghee1tsp
mini soya chunks1/2cup
salt1tsp
oil1tbsp
cumin seeds1tsp
green chillies2
dry red chilli1
onion1
small capsicum1
few strands French beans
green peas1/4cup
small carrot1
biryani pulao masala2tsp
coriander powder1tsp
chopped coriander leaves
Nutrition (per serving)
Calories
235.3kcal (11.76%)
Protein
6.2g (12.3%)
Carbs
34.2g (12.44%)
Sugars
1.1g (2.3%)
Healthy Fat
4.3g
Unhealthy Fat
3.2g
% Daily Value based on a 2000 calorie diet
How to make Weight-loss Soya Pulao | Healthy Soya Pulao
Cooking Rice
- Step 1
Cook 1/2 cup basmati rice or long grain rice with 1 cup water and 1 tsp ghee until fully cooked.
Preparing Soya Chunks
- Step 1
Cook 1/2 cup mini soya chunks in salted boiling water. Cool down and squeeze the mini soya chunks dry.
Cooking Vegetables and Spices
- Step 1
Heat 1 tbsp oil and temper 1 tsp cumin seeds, 2 green chillies, and 1 dry red chilli. Saute for a few seconds until the cumin crackles.
- Step 2
Chop 1 onion, 1 small capsicum, a few strands of French beans, 1/4 cup green peas, and 1 small carrot. Add these vegetables along with the cooked mini soya chunks. Saute for 2 minutes.
- Step 3
Add 1 tsp salt, 2 tsp biryani pulao masala, and 1 tsp coriander powder. Mix well, cover, and cook for 2-3 minutes on low flame.
Combining Rice and Vegetables
- Step 1
Add the cooked rice and chopped coriander leaves to the vegetable mixture. Mix well together.
- Step 2
Cover and simmer for 2 minutes. Serve hot with raita or soup.
Nutrition (per serving)
Nutrition (per serving)
Calories
235.3kcal (11.76%)
Protein
6.2g (12.3%)
Carbs
34.2g (12.44%)
Sugars
1.1g (2.3%)
Healthy Fat
4.3g
Unhealthy Fat
3.2g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Add lemon juice at the end for freshness and better iron absorption.
Load the pulav with veggies like beans, capsicum, carrot, cauliflower, spinach, and peas.
You can also do a 50:50 mix of rice + millets (foxtail, barnyard, or little millet) for extra nutrition.
FAQS
Can I use regular rice instead of basmati rice?
Yes, you can use regular rice, but basmati rice adds a distinct aroma and flavor to the pulao.
Can I skip the ghee?
Yes, you can skip the ghee or replace it with oil for a lighter version.
How can I make this dish spicier?
You can add more green chillies or increase the quantity of biryani pulao masala for extra spice.
Can I add other vegetables?
Absolutely! You can add vegetables like cauliflower, broccoli, or zucchini to enhance the nutritional value.
Is this recipe suitable for meal prep?
Yes, you can prepare this dish in advance and store it in an airtight container in the refrigerator for up to 2 days.
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Ria Pai
(@riapai009)
Cooking has always been my way of spreading love and warmth. Through this channel, I share recipes close to my heart—some from childhood memories, some from daily life, and some festive treats. It’s my little space to celebrate the joy of homemade food and connect with fellow food lovers. Cooking has always been my way of spreading love and warmth. Through this channel, I share recipes close to my heart—some from childhood memories, some...
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