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Close-up of protein-rich soya chunks pulao with peas and potatoes

Soya Chunks Pulao (Easy, Protein-Rich One Pot Meal)

Jyoti Behrani
A hearty, protein-packed pulao made with soya chunks, fragrant basmati rice, whole spices, and herbs-perfect for a quick and satisfying Indian meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine Indian
Servings 4
Calories 397 kcal

Equipment

Ingredients
  

For boiling soya chunks

  • 1 cup soya chunks
  • 2 cups water
  • 1 teaspoon salt

For pulao

Instructions
 

Prep For Pulao

  • Wash and soak basmati rice for 30 minutes. Drain and set aside.
  • Boil water with salt. Add soya chunks and cook until soft. Drain, rinse with fresh water, and squeeze out excess moisture. Set aside.

Stovetop Instructions

  • Heat oil or ghee in a heavy-bottom pot.
  • Add cumin seeds, black cardamom, cloves, cinnamon stick, bay leaf, star anise (optional), and peppercorns.
  • Add sliced onions and sauté until light golden. Add ginger, garlic, and green chilies. Cook until aromatic.
  • Add potatoes, turmeric, red chili powder, coriander powder, and salt. Cook 2-3 minutes.
  • Add tomatoes and cook until soft and mushy.
  • Add prepared soya chunks and cook for 2-3 minutes.
  • Add green peas, kasoori methi, and garam masala.
  • Add 2 cups water and bring to a boil. Add soaked rice and mix gently.
    Note: Before adding the rice, taste the water and adjust the seasoning-it should be well-seasoned so the pulao turns out flavorful.
  • Cook uncovered until water reduces to the rice level. Cover and cook on low until rice is done.
  • Rest covered for 10 minutes. Fluff gently and garnish with fresh coriander leaves.

Instant Pot Soya Chunks Pulao

  • Turn Instant Pot to Sauté (Normal). Heat oil/ghee.
  • Add cumin seeds, black cardamom, cloves, cinnamon stick, bay leaf, star anise (optional), and peppercorns.
  • Add sliced onions and sauté until light golden. Add ginger, garlic, and green chilies. Cook until aromatic.
  • Add potatoes, turmeric, red chili powder, coriander powder, and salt. Cook 2-3 minutes.
  • Add tomatoes and cook until soft and mushy.
  • Add prepared soya chunks and cook for 2-3 minutes.
  • Add green peas, kasoori methi, and garam masala.
  • Add 1 cup water and bring to a boil. Add soaked rice and mix gently.
    Note: Taste the water and adjust the seasoning-it should be well-seasoned so the pulao turns out flavorful.
  • Cancel sauté. Close the lid. Cook on Manual (High Pressure) for 4 minutes.
  • Natural pressure release for 10 minutes, then release remaining pressure
  • Open, fluff gently, garnish with fresh coriander, and serve.

Pressure Cooker Method (Stovetop)

  • Heat oil/ghee in a pressure cooker.
  • Add cumin seeds, black cardamom, cloves, cinnamon stick, bay leaf, star anise (optional), and peppercorns.
  • Add sliced onions and sauté until light golden. Add ginger, garlic, and green chilies. Cook until aromatic.
  • Add potatoes, turmeric, red chili powder, coriander powder, and salt. Cook 2-3 minutes.
  • Add tomatoes and cook until soft and mushy.
  • Add prepared soya chunks and cook for 2-3 minutes.
  • Add green peas, kasoori methi, and garam masala.
  • Add 1 cup water and bring to a boil. Add soaked rice and mix gently.
    Note: Taste the water and adjust the seasoning-it should be well-seasoned so the pulao turns out flavorful.
  • Close the lid with weights on. Pressure cook for 1 whistle on medium heat.
  • Let pressure release naturally, around 10 minutes.
  • Open, fluff, and garnish with fresh coriander.

Notes

Tips
  • Squeeze boiled soya chunks thoroughly to remove excess water and raw smell
  • Soak basmati rice for at least 30 minutes for better texture
  • Use ghee for a richer, more flavorful pulao
  • Cook onions until lightly golden for a deeper taste
  • Avoid overmixing after adding rice to prevent breaking the grains
  • Cook on low heat after covering to ensure perfectly fluffy rice
  • Let the pulao rest before fluffing for best results
  • Add fresh coriander or mint at the end for a burst of freshness
 
Pro Tip
After boiling, soak the squeezed soya chunks in lightly salted warm water for 5 minutes, then squeeze again-this makes them extra soft and helps them absorb flavors better.
 
Variations
  • Add vegetables like carrots, beans, or bell peppers for extra nutrition
  • Skip potatoes for a lighter version
  • Add paneer cubes for a richer, more indulgent pulao
  • Use vegetable stock instead of water for enhanced flavor
  • Make it spicier by increasing green chilies or adding extra garam masala
  • Add fried onions on top for a biryani-style twist
  • Include a squeeze of lemon juice for a fresh, tangy finish
 
Serving Suggestions
Serve this Soya Chunks Pulao hot for the best flavor and aroma. Pair it with:
  • Cooling sides like boondi raita, onion-tomato raita, lauki raita, or plain yogurt
  • A simple salad or pickle for added freshness
  • Papad on the side for extra crunch
  • A squeeze of fresh lemon juice to enhance the flavors
 
Storage
Store leftover soya chunks pulao in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave with a splash of water to restore moisture.
You can also freeze it for up to a month. Thaw overnight in the refrigerator and reheat before serving.

Nutrition

Nutrition Facts
Soya Chunks Pulao (Easy, Protein-Rich One Pot Meal)
Amount per Serving
Calories
397
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.03
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
5
g
Sodium
 
609
mg
26
%
Potassium
 
507
mg
14
%
Carbohydrates
 
63
g
21
%
Fiber
 
8
g
33
%
Sugar
 
6
g
7
%
Protein
 
18
g
36
%
Vitamin A
 
555
IU
11
%
Vitamin C
 
26
mg
32
%
Calcium
 
137
mg
14
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.

Disclaimer

Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

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