Soya Chunks Pulao Recipe

This post is also available in: Hindi

Pulao is a traditional Middle Eastern or Indian dish. It is a rice dish that includes meat or vegetables blended with spices and have a very delicious aroma and taste as well. You can cook several types of pulao depending on the type of vegetable or meat you choose. Here is a vegetarian version of the pulao with the goodness of protein equivalent to meat.

Soya Chunks are high in protein and is a very good substitute for meat. So, having said that it is a meat substitute, vegetarians can too have some heavy protein diet in the form of soya chunks pulao. Soya chunks pulao is a super protein rich one-pot meal.

Soya Chunks Pulao
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Soya Chunks Pulao

Course Lunch
Cuisine North Indian
Prep Time 1 hour
Cook Time 25 minutes
Total Time 1 hour 25 minutes
Servings 4 servings
Calories 323 kcal
Author Anju Bhagnari


  • 1/2 cup Soya Chunks
  • 1 cup Rice
  • 2 large Onions
  • 2 Tomatoes
  • 1 tsp Biryani Masala
  • 1 tsp Ginger-Garlic Paste
  • Salt to taste
  • 1 tsp Red Chilli Powder
  • 1/2 tsp Turmeric Powder
  • 2 tbsp (heaped) Curd
  • Green Coriander Leaves to garnish
  • 4 Laung
  • 5 Black Peppercorns
  • 2 Tej Patta
  • 1 tsp Cumin Seeds
  • 2 tbsp Oil
  • Water as needed


  1. Wash and soak the rice for at least 1 hour.
  2. Slice the onion and chop the tomatoes finely.

  3. Wash and soak the soya chunks in boiled water. Let them stand soaked for about an hour.

    Washed and soaked soya chunks in boiled water
  4. In a pressure cooker heat the oil on a low flame.

  5. Add in the cumin seeds.

  6. Add in the whole masalas like laung, peppercorns, and tej patta and let fry for a bit.

  7. Toss in the sliced onions and saute till they turn golden brown.

  8. At this point, add the biryani masala, red chilli powder, turmeric powder, and salt.

  9. Fry for about a minute and then add the tomatoes.

  10. Keep on stir-frying for about 7 to 10 minutes.

  11. The masala will look well-fried and dark in color. It will leave oil from the sides too.

    Cooked Masala for Pulao
  12. Drain the Soya chunks and squeeze out all the water.

  13. Toss them in the cooker. Stir them so that they are well coated with the mixture.

  14. Cover lightly with a lid and let them cook for about 10 minutes. Stir once in awhile.

  15. Add the curd and again mix and cook for 5 minutes.

  16. Drain the rice and add to the soya mixture.

  17. Again stir fry for a while then add water up to half an inch above the rice level.

    Mixture of Rice, Masala and Soya chunks set for boiling
  18. Pressure cook till 3 whistles on high flame then lower the flame and let cook for one more whistle. Let the pressure release on its own.

  19. With a fork toss the ready rice gently so that the grains don't break.

  20. Garnish with green coriander leaves.

  21. Serve hot with curd raita, fried papad etc
Nutrition Facts
Soya Chunks Pulao
Amount Per Serving
Calories 323 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 28mg1%
Potassium 365mg10%
Carbohydrates 52g17%
Fiber 5g21%
Sugar 6g7%
Protein 11g22%
Vitamin A 735IU15%
Vitamin C 13.9mg17%
Calcium 113mg11%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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Soya Chunks Pulao Recipe


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