Yummy Matar Soya Pulao Recipe
Source: goldenspices.co.in
Matar Soya Pulao is a spicy and aromatic dish which is tasty, healthy and yummy. This dish has a wonderful crunch and flavor of soya chunks and peas. A one pot dish that can be prepared in just few minutes with minimal ingredients. This recipe is perfect for weekend lunch or dinner.
Ingredients
- 1/4 cupSoaked and chopped soya chunks
- 1/4 cupGreen peas
- 1 1/2 cupsLong grained rice (Basmati) , soaked for 15 minutes and drained
- 1/2 tspCumin seeds (jeera)
- 2 tspOil
- 25 mm (1”)Stick cinnamon (dalchini)
- 2Cloves (laung / lavang)
- 1Bay leaf (tej patta)
- 1Cardamom (elaichi)
- 1/2 cupChopped onions
- 1/2 cupChopped tomatoes
- 1/4 tspTurmeric powder (haldi)
- 1/4 tspGaram masala
- 1 tspCoriander (dhania) powder
- saltTo Taste
To Be Ground Into A Smooth Chilli-garlic Paste
- 3Garlic (lehsun) cloves
- 3Whole dry red chilies
- 2 tbspWater
Directions
- In a blender add garlic cloves, red chili, and water and blend to a smooth paste and keep it aside.
- In a deep bowl add the soya chunks, salt and 1 cup of hot water, cover it with a lid and keep it aside for 10 to 12 minutes and after 12 min, squeeze out the water from the soya chunks and keep it aside.
- Heat the oil in a pressure cooker and add the cumin seeds, cinnamon, cloves, bay leaf and cardamom and as the cumin seeds crackle, add the onions and prepared Chilli-garlic paste and fry it on a medium flame for 1 to 2 minutes.
- Add the tomatoes, turmeric powder, garam masala, coriander powder and 2 tbsp of water, mix it well and cook on a medium flame for 2 minutes and stir occasionally.
- Add the rice, green peas, soya chunks, salt and 3 cups of hot water, mix it well and pressure cook for 25 min and allow the steam to escape before opening and separate each grain of the rice lightly with a fork.
- Serve it hot with vegetable raita and complete a hearty meal.
Nutrition Info
Energy: 285 cal
Protein: 7.3 g
Carbohydrates: 55.3 g
Fiber: 4.9 g
Fat: 3.8 g
Cholestero: 0 mg
Vitamin A: 117.4 mg
Vitamin B1: 0.1 mg
Vitamin B2: 0.1 mg
Vitamin B3: 1.5 mg
Vitamin C: 7.9 mg
Folic Acid: 17.3 mg
Calcium: 36.1 mg
Iron: 1.3 mg
Magnesium: 0 mg
Phosphorus: 0 mg
Sodium: 3.9 mg
Potassium: 56.3 mg
Zinc: 1.1 mg
By Meghna Nath
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