Cook's Hideout: Soya Pulao

March 06, 2011

Soya Pulao

One pot meals are great 30 minute meal options, especially pulaos or pilafs cooked with veggies, rice and protein (lentils/ beans or paneer) are quick to cook and make a complete and nutritious meal. For the 3rd day of our 7-day blogging marathon, I made this quick one dish dinner from Sukham Ayu by Pratibha Jain & Jigyasa Giri. According to the book "Soya leads among legumes in the new world as it is rich in protein content." Cooking the rice in the pressure cooker makes it easy to make under 30 minutes. I made slight changed to the recipe to suit for taste.

Soy Pulao
Recipe adapted from Sukham Ayu.
Basmati Rice - 1 cup
Onion - 1 small, thinly sliced
Soya Granules Or TVP - ½ cup
Carrot - 1 small, cut diagonally
Green beans - thinly sliced
Green peas - ¼ cup, thawed if frozen
Turmeric powder - ¼ tsp
Chili powder - ½ tsp (or more to taste)
Lemon juice - 1 tsp
Garam masala - ½ tsp
Salt - to taste

For Tempering:
Ghee - 1 tbsp
Bay leaf - 1
Cinnamon - 2" stick
Cloves - 2
Cardamom - 1-2
Peppercorns - 5-6
Cumin seeds - ¼ tsp

Soy Pulao
  • Wash and soak the rice and soya granules separately for 10 minutes. Drain well and set aside.
  • In a pressure cooker, heat ghee and add the tempering ingredients. Once they start crackling and letting out their aroma, reduce flame and add onions and sauté till lightly browned.
  • Next add the soy granules and the veggies. Sauté for 1-2 minutes.
  • Add rice and stir for 2-3 minutes, add turmeric, red chili powder, lemon juice, salt, garam masala and 2 cups warm water. Pressure cook for just 1 minute.
  • Allow steam to settle down completely, gently fluff the rice with a fork and serve hot with onion raita.
Soy Pulao
Soy PulaoDon't forget to check out my fellow marathoners are cooking up for the event.
30 Minutes Meals:
Priya Mahadavan

Seven Days of Salad:
Divya Vikram

For Ongoing 7 Events:
Priya Suresh
Suma Gandlur

Kids Friendly:

Seven Days of Rice:
Veena Krishnakumar
Priya Vaasu
Padma Rekha



  1. Looks yummy....and nice adding soya

  2. Hey I just tasted this at a potluck party and it was very flavorful, though I would prefer soy granules to soya chunks.

  3. I love one pot meals..looks lovely pavani

  4. i usually add soya chunks.....soya granules is also a very good choice...healthy and yum!

    Smitha's Spicy Flavors

  5. I make a similar one with soya. Healthy pulao.

  6. Soya pulao, thats my all time favourite, looks absolutely colourful and yumm!

  7. I love one pot meals for their simplicity and quickness.

  8. Yummy and tempting :) Inviting :)

  9. Looks flavorful. Love the ease with we can put together a meal with a pressure cooker.

  10. Wow Soy pulao is da bomb! Love it

  11. Wow Soy pulao is da bomb! Love it

  12. looks very yummy and love those vibrant colours

  13. Yummy Pulao.. with my fav soya .. very healthy combo...


  14. Pulao looks colorful and appetizing !

  15. Pulao looks colorful and appetizing !


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