Soya Pulao or Soya chunks Pulao is a simple vegetarian rice dish made with basmati rice, onions, soya chunks and spices. Easily made vegan (just skip the ghee)!
Also known as Nutrela pulao in India, this easy pulao recipe comes together in 30 minutes using a pressure cooker. You could serve it as a main meal or as a side dish. Wholesome and delicious, this pulao is great for lunchboxes as well.
We are huge fan of soya and I cook it at least once a week. I am always looking for vegetarian pulao recipes that are rich in protein. Dont get me wrong, we love non vegetarian pulao like yakhni pulao and egg pulao however, weekdays often call for something lighter and fuss free.
This is one of our favorite soya chunks recipe with goodness of plant protein, fiber and it is very very satisfying.
What are Soya Chunks
Think of soya chunks as textured vegetable protein(TVP) or textured soy protein (TSP). They are made from the by product (soy flour) left behind during the extraction of oil from soybeans. Since the oil has been extracted, the flour has low fat however its super rich in fiber and has a significant high protein. They are chewy (similar to chicken breast) and have a mild flavor.
Soya chunks are easy to cook and their neutral flavor makes them suitable for adding to anything from curries to pulao to making appetizers with them. They are a good vegan protein source.
I grew up calling them nutrela because in India, Nutrela was the only brand that used to market soya products back then and it kind of became synonymous with the ingredient itself 🙂
About this recipe
Similar to how I talked in this post about my method of making any pulao, I didn't overly spice this soya pulao. However here since both rice and soya chunks are pretty bland ingredients by themselves, I use mixed vegetables and garam masala/ or kitchen king masala to add tons of flavor.
This recipe is -
- Super easy one pot meal.
- Quick to makes and comes together in about 30 minutes.
- Full of colorful vegetables and plant protein. Skip the ghee I add and it becomes a vegan friendly recipe.
- A balanced dish - with carbohydrates (rice), protein (soybean) and vegetables adding color and fiber.
- Tastes great at room temperature - perfect for lunch boxes and travel.
- Is a good meat free meal if you are looking to cut on meat.
How to Prepare or Cook Soya Chunks
You do need to prepare the soya chunks before cooking them. Think of them as dehydrated mushrooms, you need to soak them so that they are soft and squeezable before adding to your recipe.
Soak the soya chunks in boiling salted water for 8-10 minutes. These chunks are little sponges, they will drink up the salted water (salt adds flavor).
Once the water is cooled a bit and is okay to touch, squeeze the chunks, remove and discard the water. Now the soya chunks are ready to be used in your recipes.
You can prepare the soy chunks this way and store refrigerated for 2-3 days in an air tight container.
Jump to:
Ingredients For Pulao (Notes & Substitutions)
Here are the ingredients you will need :-
- Soya Chunks or Nutrela- These are easily available in indian grocery stores. You could also used soya granules if you cannot find chunks. You could also substitue with texture soy protein crumbles from Bobs Red mill or similar brands (available on amazon).
- Mixed Vegetables- I used red carrots and fresh peas. You could use green beans or baby potatoes too (see FAQ). Make sure that the vegetables are cut in similar size as the soya chunks for even cooking.
- Rice- I like use long grain basmati rice which is my regular everyday rice. Regular basmati is great as well. You dont have to use very superior quality rice however I do think that pulao looks great when we use long grain.
- Ghee - I like adding a little ghee for flavor and aroma. Replace with vegan butter.
- Pav Bhaji Masala- Most of my indian readers would know about this great spice blend. It is easily available in spice aisles of indian grocery stores. It is super aromatic and has lot of kick. You need that kick else the pulao will be bland.
Tip :- Replace Pav bhaji Masala with Kitchen King Masala, your favorite biryani masala or add garam masala instead of ready made spice blends.
How To Make Soya Pulao (Step By Step Photos)
Use Pressure Cooker or Instant Pot
I am all about slow cooking however, this is one recipe where I insist that you use a pressure cooker or instant pot because the pressure cooking really makes the texture of soya chunks soft and they absorb flavors much quickly.
I sometimes make this on stove top as well, however in that method, first it took 15-20 minutes of cooking to soften the soy chunks and then another 15-20 minutes of cooking after adding the rice. The whole process takes over 45 minutes to 1 hour. Using pressure cooker really cuts the time (and the texture of pulao is way better I feel).
Water Quantity is the Key
One of the key factor while cooking pulao is the water quantity. Whether you are cooking on stove top or pressure cooker, the right amount of water will make sure that the rice cooks softly and the pulao is not at all wet. Pulao is a basic dish and slowly figuring out ratio of water will help you master it.
Here are few things to note.
- I use long grain basmati rice which needs 2:1 ratio of water to rice. Meaning, for every 1 cup of rice, I add 2 cups of water. Now keep in mind that this holds when the masala of pulao is not wet or runny.
- Decide water quantity depending on the ingredients that are going in. For example for an egg pulao- you know that eggs wont absorb will any moisture. However, soya chunks will certainly absorb water even though we rehydrated them. So I add ¼ to ⅓ cup extra water. Meaning if I am using 1 cup of rice, I will add 2 and ⅓ cups of water when making this pulao.
- Lastly, there are ingredients like chicken or mutton, that will continue to release their juices while the pulao cooks- so I will not add extra water. This particular topic needs a bit more elaboration, however I will talk about it in specific posts in future.
Serving Suggestion
This soya chunks pulao is a complete meal in itself and needs a quick salad and a bowl of plain yogurt or raita. You could also add some papaddams or spicy pickle.
Tips & Variations
- Always always use soaked rice when making pulao. You don't need to soak for long, 20-25 minutes is enough. You will be surprised by how soaked rice cook evenly and the texture is softer.
- Use salted water to soak the soya chunks, it really flavors them.
- Dont skimp on oil. Rice dishes like pulao or biryani need an optimum quantity of fat. This not only makes a difference in the taste but also helps in khila khila (fluffy) rice that we all associate with such dishes. If you use less oil, your pulao will cook like steamed rice.
- Always let the pulao rest for 20 minutes after its done cooking. If you touch it with spoon right away, the rice is very soft and will break. I know its tough to wait but please do.
- Add warm water - this maintains the temperature of the cooking pot/pressure cooker.
- If possible, always make pulao in a wide bottom pot. I prefer using a wide bottom pressure cooker - this makes sure that the pulao stays fluffy.
- Spicy- Add ½ teaspoon of red chilli powder or cayenne when cooking the pulao. You could add few slit green chillies too.
- Kid Friendly- Pav Bhaji Masala or Kitchen King masala is spicy! Use only ½ teaspoon when making for kids.
- Deluxe- Sprinkle birista(browned onions) on the pulao before serving.
FAQ
Absolutely. Go for peeled baby potatoes or cut the regular potatoes in small chunks (so that they finish cooking with the rice). I like to lightly brown the potatoes in oil first thing, take them out in a plate and then proceed with making pulao.
Soak and squeeze the soya granules in a similar fashion as you do with soya chunks. Then add the soya granules along with the vegetables. The entire process of making pulao remains the same.
Soya chunks are low in fat and rich in plant protein, omega3 fatty acids. They are a great meat free option and have a texture similar to chicken breast (in my opinion).
You could use. Use experience with your brown rice quality and add water accordingly to make sure that the pulao is not wet.
Basmati rice is a good choice on any day. Basmati rice has a beautiful aroma and it has a soft buttery texture that makes the experience of eating pulao very pleasant. Moreover, the cooked fluffy long grains look really pretty.
More Rice Dishes
Soya Chunks Pulao (Nutrela Pulao)
Equipment
- Pressure Cooker
Ingredients
- 1.5 cup soya chunks 1 use mini soya chunks about 75 g
- 1 cup basmati rice
- 4 tablespoon avocado oil or any cooking oil
- 2 green cardamom
- 1 bay leaf
- 2 dried red chillies
- 6-8 black pepeprcorn
- 1 teaspoon cumin seeds
- 1 medium onion sliced in half moons
- ½ tablespoon garlic paste simply pound 3 fat garlic cloves in a mortar pestle
- ⅔ cup mixed vegetables I used 1 diced carrot (about 80g) and ⅓ cup fresh peas
- 1 tomato sliced in half moons
- ½ teaspoon red chilli powder or cayenne, adjust to taste
- 1 tablespoon Kitchen King Masala or Pav Bhaji Masala or Biryani masala (or use garam masala )
- ½ teaspoon shah jeera optional
- ½ inch ginger julinned
- 1 tablespoon ghee optional
- 1.25 teaspoon salt adjust to taste
- 2 +⅓ cup warm water
- ¼ cup cilantro chopped, for garnish
Instructions
Preparation
- Add soya chunks to a large bowl, add ¼ teaspoon salt and pour enough boiling water to cover them fully. Let stand for 15 minutes. Once water is okay to touch, squeeze and discard all the water out. Now the chunks are ready for your recipe.
- Add rice to another large bowl and rinse 2-3 times under running water. Soak in enough water for 15-20 minutes.
- While the rice and soya chunks are soaking do the rest of preparation. Slice and dice the vegetables. Julienne the ginger and make garlic paste. You could use store bough garlic paste too.
Cook The Pulao
- Warm up the oil in a pressure cooker. Use saute mode for instant pot.
- Temper the oil with all the whole spices (except shah jeera). Saute for 10-15 seconds taking care not to burn.
- Add the sliced onions next and fry on low medium heat till the onions are golden brown (but not too dark). It takes 7-9 minutes for onions to brown. The color of the onions will decide the color of pulao, please dont rush.
- Add the garlic, mixed vegetables and tomatoes next. Add red chilli powder. Fry everything on low flame for 2-3 minutes until the tomatoes begin to soften. Dont cook down the tomatoes. We dont want a runny masala.
- Next, add the rehydrated soya chunks. Sprinkle the pav bhaji masala and salt. Mix and fry the soy chunks with the masala for good 3-4 minutes so that they are coated in the masala and appear shiny.
- Add the drained rice next along with shah jeera and ginger. Add 2 + ⅓ cups of water. Pro tip:- Taste the water right now, it should taste sharp salty. This will ensure that your pulao is perfectly seasoned at the end of cooking.
- Add a tablespoon of ghee and close the lid of the pressure cooker (or instant pot).
- Pressure cook on medium stove for 2-3 whistles. Or set the IP on pressure cook mode for 6-7 minutes. Let pressure release naturally.
- Let the pulao rest for 10-12 minutes before fluffing it up. Always fluff using a small saucer or a wide silicone spatula or a flat cooking spoon from one side. This makes sure that the rice wont break.
- Serve garnished with cilantro. Add a bowl of yogurt and salad as sides.Enjoy!
Notes
- Always always use soaked rice when making pulao. You don't need to soak for long, 20-25 minutes is enough. You will be surprised by how soaked rice cook evenly and the texture is softer.
- Use salted water to soak the soya chunks, it really flavors them.
- Dont skimp on oil. Rice dishes like pulao or biryani need an optimum quantity of fat. This not only makes a difference in the taste but also helps in khila khila (fluffy) rice that we all associate with such dishes. If you use less oil, your pulao will cook like steamed rice.
- Always let the pulao rest for 20 minutes after its done cooking. If you touch it with spoon right away, the rice is very soft and will break. I know its tough to wait but please do.
- Add warm water - this maintains the temperature of the cooking pot/pressure cooker.
- If possible, always make pulao in a wide bottom pot. I prefer using a wide bottom pressure cooker - this makes sure that the pulao stays fluffy.
- Spicy- Add ½ teaspoon of red chilli powder or cayenne when cooking the pulao. You could add few slit green chillies too.
- Kid Friendly- Pav Bhaji Masala or Kitchen King masala is spicy! Use only ½ teaspoon when making for kids.
- Deluxe- Sprinkle birista(browned onions) on the pulao before serving.
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