It is generally difficult for vegetarians to incorporate enough protein in their diet to meet their daily protein needs. Even though Indians have a regular intake of pulses and dals, there is still some catching up to do. This is where Soya chunks come in. Made from Soybean flour that is obtained during the process of extracting soy oil and then sun-dried, these chunks not only are a rich source of protein, but also of calcium, iron and omega-3 fatty acids.
A lot of meat lovers out there who have turned vegetarian are always looking for substitutes to put in their food. By using soya chunks in Soya Mutter Pulao you are replacing the meat with the nutritious soybean product.
Unbelievably tasty yet easy to prepare, the Soya Mutter Pulao is a wholesome treat that your entire family will love. It features an interesting combination of soya chunks and green peas, which contrast each other well in appearance, flavour and texture too. While the pulao does feature the standard assortment of spices, it also has the added benefit of a chilli-garlic paste, which imparts a trendy flavour to this sumptuous meal.
🔷 INGREDIENTS –
• 1/4 cup soaked and chopped soya chunks
• 1/4 cup green peas
• 1 1/2 cups long grained rice (basmati), soaked for 15 minutes and drained
• 1/2 tsp cumin seeds (jeera)
• 2 tsp oil
• 25 mm (1”) stick cinnamon (dalchini)
• 2 cloves (laung / lavang)
• 1 bay leaf (tejpatta)
• 1 cardamom (elaichi)
• 1/2 cup chopped onions
• 1/2 cup chopped tomatoes
• 1/4 tsp turmeric powder (Haldi)
• 1/4 tsp garam masala
• 1 tsp coriander (dhania) powder
• salt to taste
🔷 TO BE GROUND INTO A SMOOTH CHILLI-GARLIC PASTE
• 3 garlic (lehsun) cloves
• 3 whole dry red chillies
• 2 tbsp water
🔷 METHOD –
- Combine the soya nuggets, salt and 1 cup of hot water in a deep bowl, cover and keep aside for 10 to 12 minutes. Drain squeeze out the water and keep aside.
- Heat the oil in a pressure cooker and add the cumin seeds, cinnamon, cloves, bay leaf and cardamom.
- When the cumin seeds crackle, add the onions and prepared chilli-garlic paste and sauté on a medium flame for 1 to 2 minutes.
- Add the tomatoes, turmeric powder, garam masala, coriander powder and 2 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the rice, green peas, soya chunks, salt and 3 cups of hot water, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening. Separate each grain of rice lightly with a fork.
- Serve hot.