Lunch Ideas
Soya Chunk Pulao
One-pot pulao where soya chunks carry 22 g of protein for pocket change. The squeeze-and-marinate trick makes them taste like they belong.
440
kcal
22g
protein
75g
carbs
5g
fat
Per serving · makes 2 · 30 minutes
Ingredients
- •60 g dry soya chunks (per person: 30 g)
- •150 g basmati rice, rinsed
- •1 onion, sliced; 1 tomato, chopped
- •1 tbsp curd + 1 tsp ginger-garlic paste (for the marinade)
- •Whole spices: 1 bay leaf, 4 cloves, 1 inch cinnamon; 1 tsp pulao masala
- •2 tsp oil, salt
Method
- 1.Boil the soya chunks 5 minutes in salted water, drain, and squeeze them firmly. This removes the beany taste.
- 2.Marinate the squeezed chunks in curd, ginger-garlic, and a pinch of salt for 15 minutes.
- 3.In a pressure cooker, saute the whole spices and onion in oil, then the tomato and pulao masala.
- 4.Add rice, marinated chunks, and 300 ml water. Two whistles, then rest 5 minutes before opening.
Coach’s note
The squeeze is not optional. Watery chunks make watery pulao.
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