soya nugget rice recipe, how to make soya nugget rice or pulao

soya  Vegans forgo the consumption of meat and meat derivatives, which leaves them looking for alternatives to meet their nutritional needs.



Soya nuggets/chunks are made from soy beans and they work well as meat substitutes. These come in the form of regular chunks, mini chunks and granules, and can be used in many ways. Soya chunks have a very high concentration of iron.

Texture Soya chunks are dry when you purchase them. They need to be reconstituted in water, which causes them to become spongy. Plain soya chunks do not have much flavor at all, but they absorb sauces, spices and flavours well.

Protein is a macronutrient that the body needs in large amounts for cell repair, immune function and muscle growth.
Meat alternatives that come from soy beans are complete proteins. Each 60 grams serving of soya nuggets contains 30 grams of protein. This is more than the same serving size of meat and eggs. 

Being deficient in iron, protein can lead to physical weakness, fatigue and a compromised immune system. This healthy recipe is just one way of having it or adding to our daily menu and this is a great way to incorporate into kids diet.

Soya Nugget Pulao|Rice:

Prep time: 5mins
Cooking time: 20mins
Waiting time: 20mins
Yields: 2-3persons

Ingredients:

Rice/Basmati rice - 1cup
Water - 2cups
Soya nuggets - 60g
Ginger garlic paste - 1/2tsp
Green chilli - 1(cut into lengthwise)
Fresh coriander leaves - 1/4cup(chopped)
Fresh mint leaves - 1/4cup(chopped)
Onion - 1medium(chopped into lengthwise)
Oil/Ghee - 2tbsp
Turmeric powder - 1/4tsp

Spices:

Green cardamom - 1
Cloves - 2
Zeera - 1/2tsp
Bay leaf - 1
Nut meg - 1/4tsp (gratted)
Garam masala - 1/2tsp

Method:

1.) Rinse rice, drain and add 2 cups of water, leave it aside for atleast 30minutes.

2.) Add soya nuggets to boiling salted water for 5 to 10 mins and you can see the soya nuggets are doubled in size. After 10mins, drain those nuggets in a strainer and run cold tap water on it just as shown in the picture.

3.)Now take handful of boiled nuggets and squeeze the excesses water, squeeze all nuggets and keep aside.

4.) Add oil to a big vessel on medium heat, then add zeera+cloves+bay leaf+green cardamom and fry then for 30secs.
5.) Add ginger garlic paste and give it a stir.

6.) Add onions and green chilli, cook it for 1min then add little salt+nut meg+garam masala and mix well and add chopped (coriander+mint) leaves and cook it for 30secs.

7.) Now add those squeezed soya nuggets and give it a stir and cook for 1min.

8.) Follow with soaked rice without water, mix well. Now add water water from rice and adjust the salt at this time, mix and add a pinch of turmeric powder and do not stir.

9.) Cook the rice in cooker until 2 whistles or just like the way you cook rice.

                                                         OR
Incase if you are not using cooker and cooking directly on stove then just cook it on low to medium heat for 15 to 17 minutes by covering with lid, also stirring for every 3 minutes until water is fully absorbed. Now simmer and cook it further. Testing time now take little bit of rice grains to your fingers and if you can mash grains easily then off the stove and let it sit for 15 more minutes. Give it a big stir and serve.

10.) Its ready and serve it with cucumber raita and salad or on its own.




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