Soya chunks pulao for vegetarians (38g protein)

Ingredients

Makes 1 serving.

• Soya chunks (Nutrela / similar)50 g dry
• Basmati or brown rice80 g dry
• Onion, sliced1 small
• Tomato, chopped1 small
• Ginger-garlic paste1 tsp
• Mixed vegetables (peas, beans, carrots)1 cup
• Whole spices1 bay leaf, 2 cloves, 1 cardamom
• Mustard oil or ghee1.5 tsp
• Salt, curd or raitato serve

Instructions

1. 1

   Soak soya chunks in hot salted water for 10 minutes. Squeeze out the water firmly — this is essential for texture.

2. 2

   Heat oil in a pressure cooker. Add whole spices, then onion. Sauté till golden (~3 min).

3. 3

   Add ginger-garlic, tomato, mixed vegetables, soya chunks, and your usual pulao spices (turmeric, coriander, garam masala).

4. 4

   Add washed rice + 1.5x water + salt. Pressure cook for 2 whistles, or simmer covered for 18 minutes.

5. 5

   Serve with a cold raita (or vegan: cucumber salad with lime).

Coach's notes

• · 50g dry soya chunks = 26g protein on their own. This is the cheapest high-protein vegetarian ingredient in any Indian kitchen.
• · Always soak + squeeze. Skipping this step gives soya the spongy, off-tasting texture people associate with it.