Vegetarian Protein Pulao
A one pot vegetarian protein pulao made with fresh veggies and protein , Ideal for weekday meals
Equipment
- https://www.360cookware.com/collections/saute-pans/products/stainless-steel-3-5-quart-saute-pan-with-cover
Ingredients
- 1 cup basmati rice uncooked
- ½ cup black chickpeas boiled or canned
- ½ cup soya chunks
- 1 small onion sliced
- 1 teaspoon black cumin
- 3 cloves
- ½ inch cinnamon
- 1 carrot chopped
- ¼ cup green peas
- 4 green beans chopped
- 1 cup mushrooms sliced
- ½ cup broccoli florets
- 1 tablespoon ghee or vegetable oil
Instructions
- Wash and Soak basmati rice in enough water for atleast 30 minutes. Soak soya chunks in hot water for 10 minutes, squeeze and keep aside.
- Heat a tablespoon of oil(or ghee if using) and add whole spice, fry for 30 seconds and add in slit green chilli, sliced onions with a little sprinkle of salt.
- After onions turn transparent, add in vegetable chunks and cook on low flame for 5 minutes. then add in soya chunks and black chickpeas. Fry for 5 more minutes by scraping the bottom.
- Add in coriander powder, garam masala and cumin powder. mix well and fry for couple more minutes.
- Add the soaked rice and fry for 3 minutes making sure the rice is not getting burnt at the bottom. Add 2 cups of water to 1 cup of rice, adjust any salt and increase the flame to high. Cook on high flame for 5 minutes and reduce it to low-medium. Cook it covered for further 15 minutes or until rice is tender.
- Fluff up the rice and enjoy hot with raitha or a curry.
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Nutrition
Calories: 462kcalCarbohydrates: 79gProtein: 19gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 13mgSodium: 34mgPotassium: 557mgFiber: 7gSugar: 5gVitamin A: 3634IUVitamin C: 10mgCalcium: 148mgIron: 4mg
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