Soya and Vegetable Pulao, a wholesome protein based delicacy.
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Soya and Vegetable Pulao
Fresh spices lend an irresistible aroma to this simple but sumptuous pulao, made with colourful veggies like carrots and green peas together with wholesome soya granules. The protein rich soya granules are semi-cooked before adding to the rest of the ingredients, so that they are completely cooked in the end product. If you add them directly to the salted water along with the rice and veggies, they might turn out a little rubbery. So, take care to follow the same procedure described here. Since this nourishing Soya Pulao is quite flavourful by itself, it is enough to serve with a bowl of low-fat curds.
Preparation Time: 10 minutes.
Cooking Time: 13 minutes.
Serves 2.
¼ cup soya granules
¼ cup rice (chawal), washed and drained
finely chopped carrot
¼ cup green peas
1 tsp ghee
½ tsp cumin seeds (jeera)
1 small stick of cinnamon (dalchini)
1 cardamom (elaichi)
a pinch of asafoetida (hing)
¼ cup chopped onions
¼ tsp turmeric powder (haldi)
1 tsp coriander-cumin seeds (dhania-jeera) powder
Salt to taste
For Serving
Fresh low-fat curds (dahi)
1. Combine the soya granules along with ¾ cup of water in a deep non-stick pan, mix well and cook on a medium flame for 1 to 2 minutes or till they are soft, while stirring occasionally. Keep aside.
2. Heat the ghee in a pressure cooker and add the cumin seeds.
3. When the seeds crackle, add the cinnamon, cardamom, asafoetida and onions and sauté on a medium flame for 1 minute.
4. Add the carrots, peas, rice, cooked soya granules, turmeric powder, coriander-cumin seeds powder, salt and 1 cup of water, mix well and pressure cook for 3 whistles.
5. Allow the steam to escape before opening the lid.
Serve immediately with low-fat curds.
Nutritive values per serving
Energy: 148 kcal
Protein: 5.7 gm
Carbohydrate: 22.4 gm
Fat: 3.9 gm
Fibre: 4.3 gm
Vitamin A: 300.8 mcg
Calcium: 37.2 mg
Iron: 1.2 mg
source
