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Soya Pulav | Soya chunk palav | Healthy one pot meal | Bachelors rice recipe | ಸೋಯಾ ಪಲಾವ್

 Soya chunk pulav | ಸೋಯಾ ಪಲಾವ್ 


Soya chunk pulav is a healthy meal option. Combination of soya with different veggies and rice makes perfect combination of healthy meal. Spices added with take the recipe to next level. If this is to be served as lunch box recipe for kids, skip redchilli powder and reduce the amount of garam masala. 

Soya is a high protein source for vegetarians. This is the best way to consume it.

Tips

  •  Its better to use crushed ginger garlic paste, due to the freshness, taste will be enhanced. But if not possible ginger garlic paste can be used.
  • Vegetables of your choice can be added. like beans, peas, corn , potato etc.
  • Always add tomato at the end, if added in the beginning it will release more moisture and spices might not be fried.
  • If needed a little jaggery or sugar can be added to create a better balance of tatse.
  • Its always recommended to add coriander leaves at the end. Because Nutrition value of coriander leaves reduces if its over cooked.
  • While Frying soya chunks it may stick to bottom. But don't worry its because, soya is high in protein. Any item which is high in protein will stick to the bottom. But it will not effect the taste of the dish.


Ingredients required

  • Oil - 2 Tbsp
  • Cinnamon sticks - 1 inch
  • Cloves - 2
  • Cardamom - 1
  • Cumin seeds - 1 Tsp
  • Ginger garlic crushed / paste - 1 Tsp
  • Sliced onion - 1 small
  • Sliced tomato - 1 Small
  • Cauliflower - 1 Cup
  • Carrot - 1 Cup
  • Soya chunk - 1 Cup
  • Turmeric powder - 1/4 Tsp
  • Coriander powder - 2 Tsp
  • Garam masala - 1 Tsp
  • Red chilli powder -  1 Tsp
  • Coriander leaves - 1 Tbsp
  • Salt - As per the taste
  • Rice - 1 Cup
  • Water - As per the requirement (or 5 cups)

Method of Preparation

  • Heat a pan, add 2 cups of water and a pinch of salt. Once the water comes to boiling point add soya chunks and cook it for 2 minutes. Now switch off the flame and close the lid, keep the soya chunks aside for 10 minutes.
  • After 10 minutes, strain the soya chunks and squeeze excess water.
  • Take a cooker, heat it , add 1 Tbsp of oil and now fry the squeezed soya in it for a minute. After this add all whole spices like cumin, cardamom, cinnamon and cloves, fry them until cumin seeds splutters.
  • Now add Chopped onion and fry it for a minute. At this stage if you feel like adding more oil, then add 1 tbsp of oil. 
  • Now once the onion is fried add ginger garlic paste and fry them until raw smell of it disappears.
  • Now add carrot and cauliflower, fry them for a minute. Now at this point add washed rice and fry it for a minute or 2. Now add turmeric powder, coriander powder, garam masala and redchilli powder.
  • Fry them for a minute and add tomatoes.
  • Now fry tomatoes for a minute, after this add salt as per the taste and water as much as required. 
  • mix them well. Close the lid and get 3 whistles.
  • Once the cooker cools down. Open it and add coriander leaves. Mix well.
  • Healthy and delicious soya chunk pulav is ready to serve.
  • Serve it with raita or curd.


ಬೇಕಾಗುವ ಸಾಮಗ್ರಿಗಳು 

  • ಎಣ್ಣೆ - ೨ ಟೇಬಲ್ ಚಮಚ 
  • ಚಕ್ಕೆ - ೧ ಇಂಚು 
  • ಲವಂಗ - ೨
  • ಏಲಕ್ಕಿ - ೧
  • ಜೀರಿಗೆ - ೧ ಟೀ ಚಮಚ 
  • ಶುಂಠಿ ಬೆಳ್ಳುಳ್ಳಿ ಪೇಸ್ಟ್ - ೧ ಟೀ ಚಮಚ 
  • ಈರುಳ್ಳಿ - ೧ ಸಣ್ಣದು 
  • ಟೊಮೇಟೊ - ೧ ಸಣ್ಣದು 
  • ಹೂ ಕೋಸು - ೧ ಕಪ್ 
  • ಕ್ಯಾರಟ್ - ೧ ಕಪ್ 
  • ಸೋಯಾ - ೧ ಕಪ್ 
  • ಅರಶಿನ - ೧/೪ ಟೀ ಚಮಚ 
  • ಕೊತ್ತಂಬರಿ ಪುಡಿ - ೨ ಟೀ ಚಮಚ 
  • ಖಾರದ ಪುಡಿ - ೧  ಟೀ ಚಮಚ 
  • ಗರಂ ಮಸಾಲ - ೧ ಟೀ ಚಮಚ
  • ಕೊತ್ತಂಬರಿ ಸೊಪ್ಪು - ೧ ಟೇಬಲ್ ಚಮಚ 
  • ಉಪ್ಪು - ರುಚಿಗೆ ತಕ್ಕಷ್ಟು 
  • ಅಕ್ಕಿ (ಸೋನಾ ಮಸೂರಿ ) - ೧ ಕಪ್ 
  • ನೀರು - ಅವಶ್ಯಕತೆಗೆ ಅನುಸಾರವಾಗಿ 

ಮಾಡುವ ವಿಧಾನ 

  • ಒಂದು ಬಾಣಲೆ ಗೆ ೨ ಕಪ್ ನೀರು ಹಾಕಿ ಅದಕ್ಕೆ ೧/೪ ಚಮಚ ಉಪ್ಪು ಹಾಕಿ ಅದು ಕುದಿ  ಬಂದ ಮೇಲೆ ಅದಕ್ಕೆ ಸೋಯಾ ಹಾಕಿ ೨ ನಿಮಿಷ ಕುದಿಸಬೇಕು.  ನಂತರ ಗ್ಯಾಸ್ ಆಫ್ ಮಾಡಿ ಮುಚ್ಚಳ ಮುಚ್ಚಿ ೧೦ ನಿಮಿಷ ಬಿಡಬೇಕು. 
  • ೧೦ ನಿಮಿಷದ ನಂತರ ನೀರನ್ನು ಬಸಿದು ಸೋಯಾವನ್ನು ಹಿಂಡಿ ಅಧಿಕ ನೀರನ್ನು ತೆಗೆದು ಸೋಯಾ ತಯಾರು ಮಾಡಿಕೊಳ್ಳಬೇಕು.  
  • ಒಂದು ಕುಕ್ಕರ್ ಬಿಸಿ ಮಾಡಿ ಅದಕ್ಕೆ ೧ ಟೇಬಲ್ ಚಮಚ ಎಣ್ಣೆ ಹಾಕಿ ಅದಕ್ಕೆ ತಯಾರಿಸಿದ ಸೋಯಾ ಹಾಕಿ ೧ ನಿಮಿಷಗಳ ಕಾಲ ಹುರಿಯಬೇಕು. 
  • ಇನ್ನು ಇದಕ್ಕೆ ಚಕ್ಕೆ, ಲವಂಗ, ಏಲಕ್ಕಿ ಮತ್ತು  ಜೀರಿಗೆ ಹಾಕಿ, ಜೀರಿಗೆ ಸಿಡಿಯುವ ತನಕ ಹುರಿಯಬೇಕು. 
  • ಇದಕ್ಕೆ ಈರುಳ್ಳಿ ಹಾಕಿ ಹುರಿಯಬೇಕು. ಈ ಹಂತದಲ್ಲಿ ಎಣ್ಣೆ ಬೇಕೆನಿಸಿದರೆ ಮತ್ತೆ ೧ ಟೇಬಲ್ ಚಮಚ ಎಣ್ಣೆ ಹಾಕಬೇಕು. 
  • ಇನ್ನು ಶುಂಠಿ ಬೆಳ್ಳುಳ್ಳಿ ಪೇಸ್ಟ್ ಹಾಕಿ ಅದರ ಹಸಿ ಘಮ ಹೋಗುವ ತನಕ ಹುರಿಯಬೇಕು.  
  • ಇನ್ನು ಇದಕ್ಕೆ ಕ್ಯಾರಟ್ ಮತ್ತು ಹೂ ಕೋಸು ಹಾಕಿ ಮತ್ತೆ ೩೦ ಸೆಕೆಂಡುಗಳ ಕಾಲ ಹುರಿಯಬೇಕು. 
  • ಇದಕ್ಕೆ ಅಕ್ಕಿ ಹಾಕಿ ಮತ್ತೆ ೨ ನಿಮಿಷ ಹುರಿಯಬೇಕು. 
  • ಇದಕ್ಕೆ ಅರಶಿನ, ಧನಿಯಾ ಪುಡಿ, ಗರಂ ಮಸಾಲಾ ಮತ್ತು ಖಾರದ ಪುಡಿ ಹಾಕಿ ೩೦ ಸೆಕೆಂಡುಗಳ ಕಾಲ ಹುರಿಯಬೇಕು. 
  • ಇನ್ನು ಇದಕ್ಕೆ ಟೊಮೇಟೊ, ಉಪ್ಪು ಮತ್ತು ನೀರನ್ನು( 2.5 ಕಪ್ ) ಹಾಕಿ ಚೆನ್ನಾಗಿ ಬೆರೆಸಿ. 
  • ಕುಕ್ಕರ್ ನ ಮುಚ್ಚಳ ಮುಚ್ಚಿ 3 ವಿಸ್ಲೆ ಆದ ಮೇಲೆ ಗ್ಯಾಸ್ ಆಫ್ ಮಾಡಿಕೊಳ್ಳಬೇಕು. 
  • ಕುಕ್ಕರ್ ತಣಿದ ಮೇಲೆ ಮುಚ್ಚಳ ತೆಗೆದು ಅದಕ್ಕೆ ಕೊತ್ತಂಬರಿ ಸೊಪ್ಪು ಹಾಕಿ ಬೆರೆಸಿದರೆ ಸೋಯಾ ಪಲಾವ್ ತಯಾರಾಗುತ್ತದೆ. 

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