Looking for a quick and easy meal? Pulao is often a go-to option on busy days- simple, comforting, and ready in no time. But making the same plain pulao over and over can become monotonous. To add a healthy and flavorful twist, try this vibrant and nutritious Soya Beetroot Pulao. Packed with protein, fiber, and essential nutrients, this dish is perfect for lunch or dinner.
Nutritional Value of Soya Beetroot Pulao
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Soya Chunks: Known as vegetarian meat, soya chunks are rich in plant-based protein, which supports muscle growth, repair, and overall strength.
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Beetroot: Loaded with iron for better blood circulation, folate for cell repair and red blood cell production, and fiber for improved digestion and gut health.
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Rice: A quick source of carbohydrates, providing an instant energy boost.
This combination not only enhances the color and flavor of your pulao but also transforms it into a wholesome, balanced meal. Best of all, it’s just as easy to prepare as regular pulao, you just need a few extra ingredients and a little time.
Ingredients
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1 cup rice
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1 beetroot (peeled and grated)
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½ cup soya chunks
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1 onion (sliced)
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1 tomato (chopped)
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2 green chillies (slit)
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1 tbsp ginger-garlic paste
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1.5 tsp ghee
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1 cup water
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Salt to taste
Whole Spices:
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½ tbsp cumin seeds
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1 bay leaf
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2 cloves
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2 cardamom pods
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1 cinnamon stick
Ground Spices:
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¼ tsp turmeric powder
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½ tsp red chilli powder
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1 tsp coriander powder
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½ tsp garam masala
Procedure
1. Prepare the Soya Chunks
Soak the soya chunks in hot water for 5–7 minutes until they soften. Drain and squeeze out excess water. Set aside.
2. Prep the Ingredients
Wash the rice and soak it for 15–20 minutes. Drain it completely. Peel and grate the beetroot. Slice the onion, chop the tomato, and slit the green chillies.
3. Sauté the Aromatics
Heat ghee in a pressure cooker. Add cumin seeds and whole spices (bay leaf, cloves, cardamom, cinnamon). Let them sizzle until aromatic. Add sliced onions, green chillies, and ginger-garlic paste. Sauté until the onions turn golden and the raw smell disappears.
4. Cook Beetroot and Tomato
Add grated beetroot and chopped tomato. Mix in salt, turmeric powder, red chilli powder, and coriander powder. Cook for 4–5 minutes until the mixture softens and the spices blend well.
5. Add Rice and Soya
Add the soaked rice and squeezed soya chunks. Gently stir to coat everything evenly with the masala.
6. Pressure Cook
Pour in 1 cup of water. Close the lid and cook for 2 whistles on medium heat. Let the pressure release naturally.
7. Serve
Once opened, sprinkle garam masala and garnish with fresh coriander leaves. Serve hot with raita, salad, or pickle.
Cooking Tips
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Use grated beetroot instead of chopped—it cooks faster, adds a better texture, and blends smoothly with the rice.
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Avoid excess water, especially depending on the type of rice used, to prevent the pulao from turning mushy.
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Soak the rice beforehand to ensure non-sticky, separate grains.
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Be sure to squeeze out all the water from the soaked soya chunks to prevent the pulao from becoming soggy.
If you’re looking for a quick fix that doesn’t compromise on health or taste, this Soya Beetroot Pulao is your answer. It’s a recipe that requires minimal effort, delivers maximum nutrition, and offers a burst of flavor. Sometimes, a small twist to a classic dish is all you need to elevate both taste and nutritional value.
