I learnt that to achieve the full potency of soya, its best to combine it with other foods and vegetables and it also ensures a complete balanced diet. While preparing the dough for rotis, I add a few tbsps of soya flour to the wheat flour and use soya chunks to prepare manchurian like chicken or vegetable manchurian. Another way, I incorporate soya in the diet, is by preparing vegetable pulao using soya chunks, mixed vegetables and fried bread cubes. The first time I prepared this pulao, I was a bit weary about my toddler eating it, but to my relief, both father and son duo, asked for a second helping of this nutritious pulao. So Mama is happy to share this healthy rice dish with you today 🙂 This is also my entry to FMR #6 – For The Love Of Rice hosted by Paz. 1 Heat ghee in a heavy bottomed vessel. Add shah jeera and bay leaves and stir for a few seconds till the jeera splutters. Add the sliced onions, grated ginger and green chillis. Saute the onions till they turn pink. 2 Add the mixed vegetables and on medium heat, let them cook. Add salt and keep covered for 4-5 mts. 3 Add turmeric pwd, masala pwd and combine well. Stir fry for a minute. 4 Add the cooked soya chunks and keep covered for 2 mts. Add the mint leaves and combine. 5 Add the coconut milk, let it come to a boil, reduce heat and add the water. Bring to a boil again. 6 Add the drained basmati rice and mix well. Add salt, if required, at this stage. Reduce heat to medium and let it cook covered with lid. 7 Finally, once the rice and vegetables are cooked, add the lemon juice, fried bread cubes, fried cashewnuts and garnish with fresh coriander leaves. 8 Serve with raita, mixed vegetable curry or chicken curry. Recipe source: Own experiment Prep & Cooking: 45 mts, soaking of rice: 15 mts Serves 6 persons . 1 cup dried soya chunks – washed and boiled in water till soft 2-3 tbsp ghee 1 tsp shah jeera 2 bay leaves 2 big onions finely sliced 1 tbsp grated ginger 3-4 green chillies slit length wise 1 cup chopped mixed vegetables like beans, green peas, carrots or potatoes ½ tsp turmeric powder salt to taste 3-4 tbsps of fresh mint leaves (pudina) 3 cups of freshly extracted coconut milk 2 ½ cups water 2-3 tbsps lemon juice fresh coriander leaves for garnish 3-4 bread slices (cubed and lightly fried in ghee) – optional 8-10 cashewnuts (lightly roasted in ghee till golden brown) For Masala Powder (lightly dry roast in a pan and grind to a fine pwd) 2 green cardamoms 4 cloves 2” cinnamom stick 3-4 pepper corns 1/4 tsp fennel seeds (optional) 1 tsp coriander seeds 1/2 tsp cumin seeds 1-2 dry red chillis
The above spices measurements can be categorised as medium spice. You can increase the use of green chillis, cloves, pepper and dry red chillis, if you want a spicer pulao. I have used less spice to suit my toddler’s palate. If you dont have a coconut on hand, replace the coconut milk with water, but the flavor of pulao will differ.
