About High-Protein Soya Chunk Vegetable Pulao with Curd
This one-pot soya chunk vegetable pulao is the highest-protein lunch in the PCOS plan.Served with curd, it keeps you full for hours and is easy to pack as a tiffin.
Recipe Time & More
Prep15 minutes
Cook25 minutes
Total40 minutes
Ingredients
- 1 cup Soya Chunks Soaked in hot water and squeezed
- 1/2 cup Brown Rice Soaked 30 minutes
- 1/4 cup Onion Sliced
- 1/4 cup Carrot Chopped
- 1/4 cup French Beans Chopped
- 1/4 cup Green Peas Fresh or frozen
- 1 teaspoon Ginger Garlic Paste
- 1/2 teaspoon Cumin Seeds
- 1 Bay Leaf
- 2 Cloves
- 1 Green Cardamom
- 1/2 teaspoon Garam Masala
- 1/4 teaspoon Turmeric Powder
- 2 teaspoon Oil
- 1/2 teaspoon Salt
- 3/4 cup Curd Whisked, on the side
Instructions
Preparing the Base
- Heat oil in a pressure cooker and add cumin seeds, bay leaf, cloves, and cardamom.
- Add sliced onion and saute until light golden.
- Add ginger garlic paste and cook briefly.
Adding Vegetables and Soya
- Add carrot, beans, peas, and squeezed soya chunks. Stir for 2-3 minutes.
- Add turmeric, garam masala, and salt. Mix well.
Cooking the Pulao
- Add drained brown rice and 1.5 cups of water.
- Pressure cook for 2 whistles on medium heat. Let the pressure release naturally.
- Fluff gently and serve warm with whisked curd on the side.
Recipe Notes
Good To Know
Squeezing soya chunks well after soaking removes the typical raw smell.Why It Works for PCOS
- Soya chunks deliver one of the highest plant protein densities
- Brown rice and vegetables add fibre for slow digestion
- Curd on the side adds probiotics and balances the meal
Expert Tips
- Use a 1:3 rice to water ratio for brown rice in the cooker
- Keep the rice portion modest and let soya carry the protein
Serving Suggestion
One generous bowl of pulao with curd is one full serving. Perfect for office tiffin.Recipe Nutrition
Calories: 458kcalCarbohydrates: 56gProtein: 30gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gSodium: 660mgPotassium: 540mgFiber: 10gSugar: 6gVitamin A: 1400IUVitamin C: 14mgCalcium: 220mgIron: 5mg