Healthy Soya Pulao Recipe(updated)

Healthy Soya Pulao Recipe

Soya Pulao, or Soya bean or Soya Chunks Pulao, is a common and popular simple pulao recipe in India, especially for vegetarians. Soya Chunks are rich in fiber proteins, highly nutritious, and have many health benefits. Easy and quick to cook and has protein content equal to the meat.

This Soyabean pulao recipe is a unique, healthy, and delicious take on traditional biryani. In this recipe of Soya Chunks Pulao, soya granules and vegetables are marinated in yogurt with spices. Then, marinated soya granules and rice are sautéed in ghee along with the vegetables and cooked like a customary pulao making it a wholesome meal.

You don’t need any curry or gravies as an accompaniment. This Soya Pulao or Soya rice recipe is a one-pot meal that can be enjoyed with plain yogurt, cucumber, or mixed vegetable raita. Add a salad or papad to make it a more delicious dining experience.

Here are some essential tips and suggestions to make a perfect Soya pulao or Soya bean rice recipe.

• Firstly soak the soya chunks in hot water for at least 15 minutes to remove the impurities. Before adding marination, please wash it with clean water once or twice if you need to.
•  Mint plays a vital role in Indian food, especially in biryani. I have added mint paste to make it more flavorful and tasty. Alternatively, could you add mint leaves, or can you skip them? 
•  Adding vegetables in marination is open-ended and can be extended to adding veggies of your choice – beans, cauliflower, peas, and even paneer.
•  Easy and quick, I have prepared this soya pulao in a cooker. Alternatively, you can cook this soya pulao or biryani in an open vessel with soaked rice and simmer it for 20 minutes.
•  I mixed the marinated mixture and soaked rice together in a cooker. Alternatively, the marinated mixture can be layered over the rice in the pressure cooker and cooked. 
  
  If you are looking for a soya bean pulao recipe in Hindi or सोयाबीन पुलाव बनाने की विधि, Watch the video with the subtitles and follow the step-by-step photos to make healthy, protein pack and delicious soya pulao.

Plus, you can also have a look at our other collections:

Rice Recipe Collection – Onion Pulao, Spinach Corn Rice Recipe, Vegetable Pulao, Meethe Chawal.

Indian snacks Recipes – Khambhat Papad Chivda, Poha Chakli, Irani Samosa, Suva Puri

Indian Paratha Recipes – Whole Moong Paratha, Mooli paratha, Sprouted Moong Paratha, Aloo Methi Paratha

Indian Fasting Recipes – Rajgira Halwa, Farali Aloo Ki Sabji, Farali Pattice, Arrowroot Halwa.

Indian Desserts Recipe – Dates Ladoo, Kaju Anjeer Roll, Kaju Draksh Ice Cream, Mango Kulfi.

Indian Breakfast Recipes – Moong dal paratha, Oats chilla Recipe, Masala Upma, Baked Beans Indian Style

Indian Lunch Recipe – Veg Kofta in Palak Gravy, Lauki Chana Dal Recipe, Sai Bhaji Recipe, Besan Tikki Ki Sabji.

Recipe Video

Recipe Card

Print Recipe

Healthy Soya Pulao Recipe(updated)

Soya Pulao, or Soyabean or SoyaChunks Pulao, is a common and popular pulao in India, especially for vegetarians. Soya Chunks are rich in fiber proteins, highly nutritious, and have many health benefits. Easy and quick to cook and has protein content equal to the meat.

This Soyabean pulao recipe is a unique, healthy, and delicious take on traditional biryani. In this recipe of Soyachunks Pulao, soya granules and vegetables are marinated in yogurt with spices. And then, marinated soya granules and rice are sautéed in ghee along with the vegetables and cooked like a customary pulao making it a wholesome meal.

You don't need any curry or gravies as an accompaniment. This Soya Pulao or Soya rice recipe is a one-pot meal that can be enjoyed with plain yogurt, cucumber, or mixed vegetable raita. Add a salad or papad to make it a more delicious dining experience.

Prep Time10 minutes mins

Cook Time30 minutes mins

Soaking Time20 minutes mins

Total Time1 hour hr

Course: Main Course

Cuisine: Indian

Keyword: how to make soya bean pulao, soya bean ka pualo, soya bean pulao recipe, soya bean rice recipe, soya chunks pulao recipe, soya pulao, soya pulao recipe, soya rice recipe, soyabean pulao recipe in hindi

Servings: 4 servings

Ingredients

• 1 cup Rice
• 1 cup Soya Bean
• 1½ cups Water 
• ½ cup Yogurt
• ¼ tsp Turmeric Powder
• ¾ tbsp Coriander Powder
• ½ tbsp Red Chilli Powder 
• ¼ tsp Garam masala
• ¼ tsp Biryani Masala
•  2 Green Chili Paste
• 1 tbsp Ginger Garlic Paste
• 1 tbsp Coriander Paste
• 1 tbsp Mint Leaves Paste
• 3 tbsp Ghee 
• 1 tbsp Oil
• 1 tsp Cumin Seeds
• ½ inch Cinnamon Stick
• 1 Bay Leaf
• 2 Big Cardamom
• 6 to 8 Black Pepper
• 2 Tomato
• 2 Onion
• ½ Carrot
• ½ Capsicum
• ½ Onion
• 1 Potato
• Salt as per taste
• Fresh Coriander 

Instructions

• Take 1 cup of rice in a bowl. Wash and soak the rice for 20 minutes.
• Take 1 cup of soya beans in a bowl. Add enough hot water and rest for 15 minutes.
• In another mixing bowl, add ½ cup of yogurt, a paste of 2 green chilies, 1 tbsp of coriander paste, 1 tbsp of mint leaves paste, 1 tbsp of ginger garlic paste, ¼ tsp of turmeric powder, ¾ tbsp of coriander powder, ½ tbsp of red chili powder, ¼ tsp of garam masala, ¼ tsp of biryani masala and salt as per taste. Mix all the ingredients well.
• After 15 minutes, squeeze out the excess water from the soya beans.
• Add the soya beans to the prepared yogurt mixture. Also, add half a carrot (cut into long strips), half capsicum (cut into cubes), half onion (cut into cubes), and one potato (cut into cubes).
• Mix all the ingredients well and let them rest for 20 minutes.
• Add 2 tbsp of ghee and 1 tbsp of oil to a cooker. Once it is hot, add one piece of bay leaf, ½ inch of cinnamon stick, two pieces of big cardamom, 6 to 8 pieces of black pepper, and 1 tsp of cumin seeds.
• Add one chopped onion and mix all the ingredients well. Stir occasionally and cook till the onions turn golden in color.
• Add two chopped tomatoes. Stir occasionally and cook till the tomatoes are soft and mushy.
• Now add the marinated mixture and 1 tbsp of ghee. Mix all the ingredients well and cook for 5 minutes on a low flame.
• Add soaked rice, some fresh coriander leaves, and a little salt for the rice. Gently mix all the ingredients well.
• Add 1½ cups of water and gently mix it well.
• Cover the cooker with the lid and cook till two whistles on a medium flame.
• Once the cooker is cooled, open the lid and check the rice.
• Serve the soya pulao hot with plain yogurt, cucumber, or mixed vegetable raita.

How to make Soya Pulao at home Step by Step Photos

1. Take 1 cup of rice in a bowl. Wash and soak the rice for 20 minutes.
   
2. Take 1 cup of soya beans in a bowl. Add enough hot water and rest for 15 minutes.
   
3. In another mixing bowl, add ½ cup of yogurt, a paste of 2 green chilies, 1 tbsp of coriander paste, 1 tbsp of mint leaves paste, 1 tbsp of ginger garlic paste, ¼ tsp of turmeric powder, ¾ tbsp of coriander powder, ½ tbsp of red chili powder, ¼ tsp of garam masala, ¼ tsp of biryani masala and salt as per taste. Mix all the ingredients well.
   
4. After 15 minutes, squeeze out the excess water from the soya beans.
   
5. Add the soya beans to the prepared yogurt mixture. Also, add half a carrot (cut into long strips), half capsicum (cut into cubes), half onion (cut into cubes), and one potato (cut into cubes).
   
6. Mix all the ingredients well and let them rest for 20 minutes.
   
7. Add 2 tbsp of ghee and 1 tbsp of oil to a cooker. Once it is hot, add one piece of bay leaf, ½ inch of cinnamon stick, two pieces of big cardamom, 6 to 8 pieces of black pepper, and 1 tsp of cumin seeds.
   
8. Add one chopped onion and mix all the ingredients well. Stir occasionally and cook till the onions turn golden in color.
   
9. Add two chopped tomatoes. Stir occasionally and cook till the tomatoes are soft and mushy.
   
10. Now add the marinated mixture and 1 tbsp of ghee. Mix all the ingredients well and cook for 5 minutes on a low flame.
    
11. Add soaked rice, some fresh coriander leaves, and little salt for the rice only. Gently mix all the ingredients well.
    
12. Add 1½ cups of water and gently mix it well.
    
13. Cover the cooker with the lid and cook till two whistles on a medium flame.
    
14. Once the cooker is cooled, open the lid and check the rice.
    
15. Serve the soya pulao hot with plain yogurt, cucumber, or mixed vegetable raita.
    

FAQS

Conclusion

In this Soya Pulao Recipe, we have shared delicious, inviting, and protein-packed soya bean pulao at home: an excellent Sunday lazy brunch, kids tiffin, office lunch, or dinner at home recipe. We have also shared the tips and tricks to make the perfect Soya bean ka pulao. Also, we have shared how to use the soya bean (chunks) in the pulao and how to marinate the mixture with the correct amount of spices to enhance the taste of the pulao. Please try this pulao, and if you like this recipe, please comment and rank us for this recipe. Your suggestions and comments are always welcome and are like a treasure to improve every time.